Braised White Beans with Chard

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
82%
Braised White Beans with Chard
45 min.
8
350kcal

Suggestions


Discover the delightful flavors of our Braised White Beans with Chard, a dish that perfectly marries health and taste. This vegetarian, gluten-free, and dairy-free recipe is not only easy to prepare but also packed with nutrients, making it an ideal choice for a wholesome lunch or dinner. With a health score of 82, you can indulge in this hearty meal without any guilt.

Imagine the rich aroma of sautéed garlic and onions filling your kitchen as you cook the tender Swiss chard and creamy cannellini beans. The combination of fresh herbs and a splash of white wine vinegar adds a zesty brightness that elevates the dish to new heights. Each bite is a celebration of textures and flavors, from the soft beans to the vibrant greens, all simmered to perfection in a savory broth.

This recipe serves eight, making it perfect for family gatherings or meal prep for the week ahead. At just 350 calories per serving, it’s a satisfying main course that will leave you feeling nourished and energized. Whether you’re a seasoned cook or a kitchen novice, our Braised White Beans with Chard is a must-try that will impress your guests and delight your taste buds. Dive into this deliciously healthy dish and enjoy the benefits of a plant-based meal that’s as good for your body as it is for your palate!

Ingredients

  • servings pepper black freshly ground
  • 60 ounce cannellini beans drained and rinsed canned
  • medium garlic clove finely chopped
  • tablespoon kosher salt as needed plus more
  • 1.5 cups chicken broth low-sodium
  • 0.3 cup olive oil 
  • 0.3 cup parsley fresh italian coarsely chopped
  • pound swiss chard 
  • tablespoon citrus champagne vinegar 
  • medium onion yellow

Equipment

  • bowl
  • dutch oven

Directions

  1. Trim the ends from the chard stems and discard.
  2. Cut off the stems at the base of the leaves and slice crosswise into 1/4-inch pieces; place in a small bowl and set aside. Stack the leaves and cut them into bite-size pieces; set aside.
  3. Heat the oil in a Dutch oven or a large, heavy-bottomed pot over medium heat until shimmering.
  4. Add the reserved chard stems, onion, and garlic and season with salt and pepper. Cook, stirring occasionally, until the vegetables have softened, about 8 minutes.
  5. Add the chard leaves, beans, broth, and measured salt. Cook, stirring occasionally, until the leaves are wilted and the mixture has come to a simmer. Continue to simmer, stirring occasionally, until the chard is tender and the broth has thickened slightly, about 5 minutes more.
  6. Remove from the heat and stir in the parsley and vinegar. Taste and season with salt and pepper as needed.

Nutrition Facts

Calories350kcal
Protein19.63%
Fat25.06%
Carbs55.31%

Properties

Glycemic Index
23
Glycemic Load
11.69
Inflammation Score
-10
Nutrition Score
28.179999838705%

Flavonoids

Catechin
0.85mg
Apigenin
5.4mg
Luteolin
0.04mg
Isorhamnetin
0.69mg
Kaempferol
3.42mg
Myricetin
2.16mg
Quercetin
4.08mg

Nutrients percent of daily need

Calories:349.6kcal
17.48%
Fat:10.04g
15.45%
Saturated Fat:1.51g
9.45%
Carbohydrates:49.86g
16.62%
Net Carbohydrates:38.37g
13.95%
Sugar:1.92g
2.13%
Cholesterol:0mg
0%
Sodium:1019.35mg
44.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.7g
35.4%
Vitamin K:523.44µg
498.51%
Vitamin A:3679.3IU
73.59%
Manganese:1.37mg
68.57%
Fiber:11.49g
45.98%
Iron:7.76mg
43.13%
Magnesium:158.17mg
39.54%
Folate:152.63µg
38.16%
Potassium:1262.02mg
36.06%
Copper:0.63mg
31.71%
Vitamin E:4.07mg
27.14%
Vitamin C:21.95mg
26.6%
Phosphorus:241.46mg
24.15%
Calcium:197.09mg
19.71%
Zinc:2.71mg
18.04%
Vitamin B1:0.24mg
15.94%
Vitamin B6:0.26mg
13.12%
Vitamin B2:0.15mg
8.9%
Selenium:4.26µg
6.08%
Vitamin B3:1.14mg
5.68%
Vitamin B5:0.53mg
5.3%
Source:Chow