Curried Mustard Greens with Kidney Beans

Vegetarian
Gluten Free
Health score
11%
Curried Mustard Greens with Kidney Beans
30 min.
4
198kcal

Suggestions

Ingredients

  • 15 ounce kidney beans drained and rinsed canned
  • 15 ounce tomato sauce canned
  • teaspoons curry powder 
  • tablespoon ginger root fresh minced
  • tablespoon ghee clarified butter
  • 0.5 cup half and half 
  • bunch mustard greens 
  • pinch pepper flakes red
  • medium shallots chopped

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to a boil.
  2. Place greens in the pot, cover, and cook 7 minutes, or just until tender.
  3. Drain, and rinse under cold water.
  4. Heat the ghee in a skillet over medium-high heat, and cook the shallots until lightly brown. Stir in ginger, and season with red pepper.
  5. Mix in greens, kidney beans, tomato sauce, and curry powder. Stir in the half and half, and continue cooking until heated through.

Nutrition Facts

Calories198kcal
Protein15.84%
Fat34.84%
Carbs49.32%

Properties

Glycemic Index
44.75
Glycemic Load
7.66
Inflammation Score
-6
Nutrition Score
11.693478312181%

Flavonoids

Isorhamnetin
0.04mg
Kaempferol
0.1mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:197.89kcal
9.89%
Fat:8.08g
12.43%
Saturated Fat:4.6g
28.74%
Carbohydrates:25.73g
8.58%
Net Carbohydrates:17.72g
6.44%
Sugar:8.05g
8.94%
Cholesterol:20.19mg
6.73%
Sodium:797.3mg
34.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.26g
16.53%
Fiber:8.01g
32.05%
Manganese:0.51mg
25.36%
Potassium:697.97mg
19.94%
Phosphorus:181.94mg
18.19%
Iron:2.83mg
15.72%
Copper:0.31mg
15.25%
Magnesium:56.9mg
14.22%
Vitamin B6:0.26mg
13.14%
Vitamin E:1.87mg
12.48%
Vitamin B2:0.21mg
12.08%
Vitamin C:9.94mg
12.05%
Vitamin A:592.74IU
11.85%
Folate:44.14µg
11.03%
Vitamin B1:0.16mg
10.53%
Vitamin K:9.5µg
9.05%
Calcium:88.14mg
8.81%
Vitamin B3:1.69mg
8.45%
Zinc:1.11mg
7.39%
Vitamin B5:0.59mg
5.95%
Selenium:3.12µg
4.45%
Source:Allrecipes