Garbanzo Beans & Greens

Health score
48%
Garbanzo Beans & Greens
45 min.
4
723kcal
58.12%sweetness
100%saltiness
21.31%sourness
29.24%bitterness
72.08%savoriness
85.43%fattiness
0%spiciness

Ingredients

  • strips bacon 
  • cup carrots chopped ( 3 medium)
  • medium onion chopped
  •  garlic minced
  • teaspoon paprika smoked
  • 0.3 teaspoon kosher salt 
  • 0.5 teaspoon cumin 
  • 0.5 teaspoon pepper red crushed
  • cups vegetable stock (depending on desired thickness)
  • 15 oz chickpeas fresh drained canned (if you'd prefer , just pre-soak and cook them)
  • cups kale green hearty chopped (or other )
  • servings greek yogurt plain (I get the 2%%)
  • servings bacon with tongs and leave fat. (alternatively, just heat olive oil or olive oil/butter combo in pan.)
  • servings bacon 
  • servings add carrot and onion to bacon fat . cook chopped for 4-5 minutes, stirring. (still over medium heat)
  • servings garlic for a minute or so longer.
  • servings pepper red crushed for 30 seconds.
  • servings veggie broth for 20 minutes, stirring every now and then.
  • servings kale for 10 minutes.
  • servings bacon (if desired)
  • servings top with desired toppings. serve with pita, naan or crusty bread for a delicious meal.

Equipment

  • frying pan
  • dutch oven
  • tongs

Directions

  1. Cook bacon in a dutch oven or soup pot on medium heat.
  2. Remove bacon with tongs and leave fat. (Alternatively, just heat olive oil or olive oil/butter combo in pan.)
  3. Crumble bacon and set aside.
  4. Add chopped carrot and onion to bacon fat (still over medium heat). Cook for about 4-5 minutes, stirring.
  5. Add garlic and stir for a minute or so longer.
  6. Add paprika, salt, cumin and crushed red pepper and stir for about 30 seconds.
  7. Turn up the heat and add broth and beans. Bring to a boil. Reduce to a simmer and cook for 20 minutes, stirring every now and then.
  8. Add kale and cover the mixture and simmer for about 10 minutes.
  9. Sprinkle in bacon crumbles (if desired) and stir.
  10. Top with desired toppings.
  11. Serve with pita, naan or crusty bread for a delicious meal.

Nutrition Facts

Calories723kcal
Protein23.35%
Fat47.18%
Carbs29.47%

Properties

Glycemic Index
103.52
Glycemic Load
10.58
Inflammation Score
-10
Nutrition Score
39.280869565217%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
6.57mg
Kaempferol
10.56mg
Myricetin
0.09mg
Quercetin
10.7mg

Taste

Sweetness:
58.12%
Saltiness:
100%
Sourness:
21.31%
Bitterness:
29.24%
Savoriness:
72.08%
Fattiness:
85.43%
Spiciness:
0%

Nutrients percent of daily need

Calories:722.78kcal
36.14%
Fat:38.15g
58.7%
Saturated Fat:12g
75.01%
Carbohydrates:53.62g
17.87%
Net Carbohydrates:42.17g
15.33%
Sugar:18.81g
20.9%
Cholesterol:65.4mg
21.8%
Sodium:2731.72mg
118.77%
Protein:42.49g
84.97%
Vitamin A:9529.57IU
190.59%
Vitamin K:97.26µg
92.63%
Manganese:1.48mg
74.18%
Phosphorus:618.18mg
61.82%
Selenium:42.11µg
60.16%
Folate:224.06µg
56.02%
Vitamin B2:0.84mg
49.14%
Fiber:11.45g
45.78%
Calcium:370.63mg
37.06%
Vitamin B6:0.72mg
36.02%
Vitamin C:27.3mg
33.09%
Vitamin B1:0.48mg
31.91%
Vitamin B12:1.81µg
30.21%
Potassium:1052.81mg
30.08%
Zinc:4.06mg
27.09%
Iron:4.83mg
26.86%
Vitamin B3:5.31mg
26.54%
Copper:0.52mg
26.15%
Magnesium:103.39mg
25.85%
Vitamin B5:1.63mg
16.28%
Vitamin E:2.13mg
14.22%
Vitamin D:0.36µg
2.37%