Garlicky Greens and Beans

By Tara Kemp

Feb 28

Garlicky Greens and Beans

AuthorTara Kemp
Rating

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)

Fruity Quinoa Salad
Yields2 ServingsCategory,
Prep Time5 minsCook Time5 mins

 34 garlic cloves, minced
 1 onion, diced
 2 white beans, cooked
 1 cup kale, de-stemmed and chopped
 2 swiss chard, de-stemmed and chopped
 1 lemon, juiced
 1 pinch crushed red pepper flakes, optional

1

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

2

Add 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)

3

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



Nutrition Facts

Serving Size 2 cups

Servings 2


Amount Per Serving
Calories 223
% Daily Value *
Total Fat 2.2g4%
Total Carbohydrate 39.2g14%
Dietary Fiber 11.0g44%
Protein 13.4g27%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 34 garlic cloves, minced
 1 onion, diced
 2 white beans, cooked
 1 cup kale, de-stemmed and chopped
 2 swiss chard, de-stemmed and chopped
 1 lemon, juiced
 1 pinch crushed red pepper flakes, optional

Directions

1

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

2

Add 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)

3

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

Garlicky Greens and Beans

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.