Cannellini Beans and Greens on Garlic Toast

Very Healthy
Health score
83%
Cannellini Beans and Greens on Garlic Toast
45 min.
4
399kcal

Suggestions

Ingredients

  • ounce peasant bread toasted
  • 16 ounce cannellini beans beans white rinsed drained canned
  • 0.1 teaspoon pepper red crushed
  •  garlic clove halved
  •  garlic cloves minced
  • 12 cups torn kale ( 1 bunch)
  • teaspoon olive oil 
  • 1.5 cups onion finely chopped
  • 0.5 teaspoon oregano dried
  • ounces parmesan cheese fresh divided grated
  • cup plum tomatoes diced seeded
  • 0.1 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • frying pan
  • dutch oven
  • colander

Directions

  1. Bring 3 cups water to a boil in a large Dutch oven; add kale. Cook 6 minutes or until tender; drain in a colander over a bowl, reserving 1 cup cooking liquid.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add the onion and oregano; saut 5 minutes.
  4. Add tomato, salt, crushed red pepper, and minced garlic; saute 1 minute. Stir in kale, reserved liquid, and beans; cook 3 minutes.
  5. Rub garlic halves on 1 side of each toast slice.
  6. Place toast slices, garlic sides up, on 4 plates; sprinkle each slice with 2 tablespoons cheese. Top each with 1 cup bean mixture and 1 tablespoon cheese.

Nutrition Facts

Calories399kcal
Protein23.02%
Fat21.74%
Carbs55.24%

Properties

Glycemic Index
69.67
Glycemic Load
18.92
Inflammation Score
-10
Nutrition Score
36.775652012099%

Flavonoids

Naringenin
0.4mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
17.87mg
Kaempferol
29.93mg
Myricetin
0.13mg
Quercetin
26.79mg

Nutrients percent of daily need

Calories:398.87kcal
19.94%
Fat:9.9g
15.22%
Saturated Fat:4.17g
26.07%
Carbohydrates:56.56g
18.85%
Net Carbohydrates:44.93g
16.34%
Sugar:7.58g
8.42%
Cholesterol:14.46mg
4.82%
Sodium:669.21mg
29.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.58g
47.16%
Vitamin K:258.61µg
246.29%
Vitamin A:6977.49IU
139.55%
Vitamin C:72.18mg
87.49%
Manganese:1.71mg
85.32%
Calcium:581.06mg
58.11%
Fiber:11.63g
46.53%
Folate:171.35µg
42.84%
Phosphorus:375.85mg
37.59%
Iron:6.54mg
36.32%
Magnesium:121.03mg
30.26%
Potassium:1054.78mg
30.14%
Selenium:20.06µg
28.65%
Vitamin B1:0.42mg
27.85%
Vitamin B2:0.47mg
27.66%
Copper:0.46mg
23.09%
Vitamin B6:0.4mg
19.77%
Vitamin B3:3.76mg
18.81%
Zinc:2.8mg
18.66%
Vitamin E:1.99mg
13.24%
Vitamin B5:0.85mg
8.55%
Vitamin B12:0.26µg
4.25%
Source:My Recipes