Beans & Greens

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Beans & Greens
24 min.
6
153kcal

Suggestions

Ingredients

  • 15 ounce .5 can cannellini beans drained and rinsed canned
  • 0.3 teaspoon pepper red crushed
  •  garlic cloves minced
  • pound kale trimmed
  • 0.3 teaspoon kosher salt 
  • cup lower-sodium chicken broth fat-free
  • tablespoons olive oil 
  • tablespoon red wine vinegar 

Equipment

  • frying pan
  • dutch oven
  • tongs

Directions

  1. Heat a large Dutch oven over medium-high heat.
  2. Add oil to pan; swirl to coat.
  3. Add red pepper and garlic; saut 30 seconds.
  4. Add kale, turning with tongs to coat.
  5. Add broth; cover and cook 3 minutes.
  6. Add salt and beans; cook, uncovered, 5 minutes, stirring occasionally.
  7. Remove from heat, and stir in vinegar.
  8. Sprinkle with cheese, if desired.

Nutrition Facts

Calories153kcal
Protein20.05%
Fat33.52%
Carbs46.43%

Properties

Glycemic Index
15.5
Glycemic Load
3.77
Inflammation Score
-10
Nutrition Score
23.662174058997%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
17.84mg
Kaempferol
35.38mg
Myricetin
0.02mg
Quercetin
17.09mg

Nutrients percent of daily need

Calories:153.21kcal
7.66%
Fat:6.02g
9.25%
Saturated Fat:0.84g
5.22%
Carbohydrates:18.75g
6.25%
Net Carbohydrates:12.19g
4.43%
Sugar:0.83g
0.92%
Cholesterol:0mg
0%
Sodium:215.67mg
9.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.1g
16.19%
Vitamin K:299.8µg
285.53%
Vitamin A:7577.11IU
151.54%
Vitamin C:70.93mg
85.98%
Manganese:0.88mg
44.14%
Fiber:6.55g
26.21%
Calcium:246.1mg
24.61%
Folate:92.99µg
23.25%
Potassium:671.53mg
19.19%
Iron:3.4mg
18.88%
Vitamin B2:0.29mg
17.08%
Magnesium:61.57mg
15.39%
Vitamin E:1.76mg
11.76%
Phosphorus:108.05mg
10.81%
Copper:0.21mg
10.43%
Vitamin B1:0.16mg
10.38%
Vitamin B6:0.18mg
8.92%
Zinc:1.1mg
7.37%
Vitamin B3:0.99mg
4.94%
Selenium:1.97µg
2.82%
Vitamin B5:0.21mg
2.07%
Source:My Recipes