Beans and Greens

Beans and Greens

Health Rating
Prep Cook Ready in Servings
10 min 5 min 15 min 4

Ingredients


1 tbsp Ghee
1 tbsp Garlic (minced)
1 gm White onion (diced)
1 medium pepper(s) Red bell pepper (diced)
1 cup Cremini (Italian) mushroom (sliced)
1 bunch Kale (or collard greens, Swiss chard, rapinini, dandelion)
1 can(s) (16 oz) Diced tomatoes, canned
1 can (14oz) Lentils, canned (or navy beans or chickpeas)
1/2 cup Vegetable stock/broth
1 tbsp Oregano, ground
1 tsp Sea salt
1 tsp Black pepper

Instructions


1. Heat ghee in a deep skillet and add onions and garlic, cook till soft.

2. Add vegetables and cook on med-high until almost done.

3. Add greens, lentils, tomatoes, spices and reduce heat to low.

4. Cook until the greens are wilted and the other veggies are all fork tender, about 2-5 minutes.


 

Nutrition Facts

Per Portion

Calories 310
Calories from fat 46
Calories from saturated fat 21.7
Total Fat 5.2 g
Saturated Fat 2.4 g
Trans Fat 0.2 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 2.3 g
Cholesterol 7.7 mg
Sodium 937 mg
Potassium 1616 mg
Total Carbohydrate 47 g
Dietary Fiber 11.8 g
Sugars 3.6 g
Protein 18.6 g

Dietary servings

Per Portion


Meat Alternative 0.7
Vegetables 4.8

Energy sources


Pygal61%462.44751524416387225.0411339676678615%299.2489104573325229.3412876530874524%320.0887961678796130.885179908338561%15%24%CarbohydratesFatProtein

Notes:

Other vegetables options are 1 sweet potato (diced) , 2 cups squash (diced), 2 cups broccoli, 2 cups cauliflower

Serve the beans over a whole grain side dish like quinoa, brown rice, amaranth, whole wheat couscous, wheatberries or millet to make a complete meal.

Lentils

are an important source of plant-based protein and are high in fiber!

Recipe from:
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