Feb 28

Garlicky Greens and Beans

By tarakemp

February 28, 2018

This is a classic recipe that can be made weekly and paired with various simple sides (whole grains or baked sweet potatoes and squashes). You can make it over and over again with different greens and different beans each time!

(Photo by Nina Gelbke of Naturally Nina)

  • Prep: 5 mins
  • Cook: 5 mins
  • Yields: 2 servings

Ingredients

3-4 garlic cloves, minced

1 onion, diced

2 cups white beans, cooked

1 cup kale, de-stemmed and chopped

2 cups swiss chard, de-stemmed and chopped

1 lemon, juiced

1 pinch crushed red pepper flakes, optional

Directions

1In a pan, saute onion and garlic until translucent (either in dry pan or using 1 Tbsp water)

2Add white beans, greens, and lemon juice from 1 lemon. Stir and cover. Let cook for 2-5 minutes, until greens are wilted. Stir frequently. (Add 1 Tbsp of water if needed to prevent sticking)

3Remove from heat. Top with crushed red pepper flakes if desired.

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Nutrition Facts

Serving Size2 cups
Calories223 kcal
Protein13.4 grams
Total Fat2.2 grams
Total Carbohydrates39.2 grams
Dietary Fiber11.0 grams

About the Author

Tara Kemp is the Director of Nutrition Education at Mastering Diabetes. She has been active in the field of health and nutrition for many years, including working with Forks Over Knives, Engine 2, and Dr. Neal Barnard and the Physicians Committee for Responsible Medicine. Tara has a bachelor's degree in Education from Bucknell University, a Certificate in Plant-Based Nutrition from eCornell, and is a Certified Food For Life Instructor through the Physicians Committee.