Garlic Chick Peas and Greens

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Garlic Chick Peas and Greens
17 min.
4
289kcal

Suggestions

Ingredients

  • 30 ounce chick peas drained canned
  • cloves garlic crushed
  • pound mustard greens trimmed coarsely chopped
  • tablespoons olive oil extra-virgin
  • servings salt and pepper 
  • cup vegetable broth 

Equipment

  • frying pan

Directions

  1. Heat a skillet over medium heat.
  2. Add oil and crushed garlic.
  3. Saute garlic in oil 2 minutes, then add greens. Turn and wilt greens in garlic oil and season with salt and pepper.
  4. Add 1 cup vegetable broth to the pan. Bring broth to a boil. Cover pan, reduce heat to simmer and cook greens 7 or 8 minutes in broth. Uncover the pan.
  5. Add chick peas to the pan and combine with the stewed greens. Adjust salt and pepper and serve.

Nutrition Facts

Calories289kcal
Protein18.31%
Fat34.29%
Carbs47.4%

Properties

Glycemic Index
36.83
Glycemic Load
9.09
Inflammation Score
-10
Nutrition Score
31.042608800142%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
18.37mg
Kaempferol
43.44mg
Myricetin
0.07mg
Quercetin
10.06mg

Nutrients percent of daily need

Calories:289.25kcal
14.46%
Fat:11.64g
17.92%
Saturated Fat:1.42g
8.84%
Carbohydrates:36.22g
12.07%
Net Carbohydrates:23.14g
8.41%
Sugar:2.04g
2.27%
Cholesterol:0mg
0%
Sodium:1043.46mg
45.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.99g
27.98%
Vitamin K:296.86µg
282.72%
Vitamin C:81mg
98.18%
Manganese:1.82mg
90.75%
Vitamin A:3586.59IU
71.73%
Vitamin B6:1.27mg
63.28%
Fiber:13.08g
52.31%
Copper:0.53mg
26.3%
Iron:4.59mg
25.51%
Phosphorus:242.75mg
24.28%
Magnesium:94.83mg
23.71%
Vitamin E:3.29mg
21.94%
Potassium:759.78mg
21.71%
Calcium:213.16mg
21.32%
Folate:66.9µg
16.72%
Zinc:1.8mg
12.02%
Vitamin B1:0.17mg
11.18%
Vitamin B2:0.16mg
9.5%
Vitamin B5:0.9mg
9.01%
Selenium:5.91µg
8.45%
Vitamin B3:1.22mg
6.08%