Mustard Greens 'n Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
89%
Mustard Greens 'n Beans
30 min.
6
156kcal

Suggestions

Ingredients

  • 15 ounce .5 can cannellini beans white drained canned ( kidney)
  • cloves garlic minced to taste
  • servings salt and ground pepper black to taste
  • pound mustard greens washed and chopped
  • 0.8 teaspoon ground mustard dry
  • tablespoons olive oil 
  •  onion chopped
  • 0.5 teaspoon pepper flakes red crushed
  • tablespoons water 
  • tablespoon distilled vinegar white
  • teaspoon sugar white

Equipment

  • bowl
  • dutch oven

Directions

  1. In a large Dutch oven over medium heat, heat the olive oil; cook and stir onion and garlic until the onion is translucent, about 5 minutes.
  2. In a bowl, mix vinegar, water, sugar, dry mustard, and red pepper flakes until sugar has dissolved.
  3. Place the mustard greens into the onion and garlic mixture, and pour in the vinegar mixture. Stir to combine, cover the Dutch oven, and bring to a boil. Simmer the greens until the liquid has been absorbed, 5 to 10 minutes.
  4. Mix in the white beans, allow to heat through, and season to taste with salt and black pepper.

Nutrition Facts

Calories156kcal
Protein18.64%
Fat29.16%
Carbs52.2%

Properties

Glycemic Index
45.35
Glycemic Load
4.91
Inflammation Score
-9
Nutrition Score
18.881739139557%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
13.17mg
Kaempferol
29.08mg
Myricetin
0.02mg
Quercetin
10.39mg

Nutrients percent of daily need

Calories:156.32kcal
7.82%
Fat:5.33g
8.2%
Saturated Fat:0.72g
4.53%
Carbohydrates:21.48g
7.16%
Net Carbohydrates:15.21g
5.53%
Sugar:2.69g
2.99%
Cholesterol:0mg
0%
Sodium:22.76mg
0.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.67g
15.34%
Vitamin K:200.35µg
190.81%
Vitamin C:54.61mg
66.19%
Vitamin A:2336.6IU
46.73%
Fiber:6.27g
25.07%
Manganese:0.43mg
21.43%
Iron:3.5mg
19.46%
Vitamin E:2.83mg
18.89%
Potassium:649.38mg
18.55%
Magnesium:63.84mg
15.96%
Copper:0.3mg
15.25%
Folate:59.12µg
14.78%
Calcium:146.72mg
14.67%
Phosphorus:118.02mg
11.8%
Vitamin B6:0.23mg
11.42%
Vitamin B1:0.14mg
9.43%
Zinc:1.05mg
7%
Vitamin B2:0.12mg
6.94%
Selenium:2.62µg
3.75%
Vitamin B3:0.75mg
3.73%
Vitamin B5:0.32mg
3.23%
Source:Allrecipes