Smothered Beans with Leeks and Collard Greens

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Smothered Beans with Leeks and Collard Greens
45 min.
8
181kcal

Suggestions


Introducing a delightful dish that not only pleases the palate but also nurtures the body: Smothered Beans with Leeks and Collard Greens. This dish is a culinary celebration of wholesome ingredients, encapsulating a blend of vibrant flavors and nourishing qualities that are sure to impress both you and your guests. With a perfect health score of 100, it stands out as an optimal choice for anyone looking to indulge in a very healthy meal without sacrificing taste.

Packed with protein from Great Northern and pinto beans and abundant in fiber-rich collard greens, this vegetarian marvel is also vegan, gluten-free, and dairy-free, making it suitable for various dietary preferences. The earthy sweetness of sautéed leeks, combined with the aromatic hints of garlic and oregano, creates a savory base that is simply irresistible. Plus, the addition of no-salt-added whole tomatoes adds a touch of acidity and freshness that beautifully balances the richness of the dish.

Perfect as a side dish or a hearty main, this recipe can be ready in just 45 minutes and serves eight, making it ideal for gatherings or meal prepping for the week. With only 181 calories per serving, you can indulge guilt-free. Join us in creating a delicious and nutritious meal that truly embodies the essence of healthy eating!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes whole undrained chopped canned
  • pound collard greens chopped
  • cup cannellini beans dried
  • 0.3 cup pinto beans dried
  •  garlic cloves thinly sliced
  • cups leeks thinly sliced ( 2 large)
  • tablespoons olive oil 
  • tablespoon teaspoon oregano dried fresh chopped
  • 1.5 teaspoons sea salt divided
  • quart water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • dutch oven
  • colander

Directions

  1. Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; cover and let stand 8 hours.
  2. Drain beans.
  3. Add 1 quart water and return beans to pan. Bring to a boil over medium heat. Reduce heat, and simmer, partially covered, for 30 minutes. Cool.
  4. Drain beans in a colander over a bowl, reserving cooking liquid; set beans aside.
  5. Add enough water to cooking liquid to equal 3 cups; set aside.
  6. Heat the oil in a Dutch oven over medium-high heat.
  7. Add leeks, oregano, 1 teaspoon salt, and garlic; saut 5 minutes or until leeks are tender. Reduce heat to low; cover and cook 10 minutes, stirring occasionally.
  8. Transfer leek mixture to a large bowl; add greens. Toss well to combine.
  9. Place half of greens mixture in bottom of Dutch oven; top with beans.
  10. Spread remaining greens mixture over beans.
  11. Sprinkle with 1/2 teaspoon salt and pepper.
  12. Pour reserved liquid over greens. Cover and simmer over medium heat 1 hour or until beans are tender, stirring once. Uncover and stir in tomatoes; simmer 10 minutes.

Nutrition Facts

Calories181kcal
Protein19.35%
Fat20.68%
Carbs59.97%

Properties

Glycemic Index
22
Glycemic Load
3.17
Inflammation Score
-10
Nutrition Score
24.773478217747%

Flavonoids

Catechin
0.31mg
Epicatechin
0.01mg
Luteolin
0.05mg
Kaempferol
5.69mg
Myricetin
0.07mg
Quercetin
1.51mg

Nutrients percent of daily need

Calories:181.22kcal
9.06%
Fat:4.43g
6.81%
Saturated Fat:0.65g
4.07%
Carbohydrates:28.9g
9.63%
Net Carbohydrates:19.38g
7.05%
Sugar:4.07g
4.52%
Cholesterol:0mg
0%
Sodium:528.23mg
22.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.32g
18.64%
Vitamin K:268.88µg
256.08%
Vitamin A:3338.52IU
66.77%
Folate:237.52µg
59.38%
Manganese:1.04mg
51.8%
Fiber:9.52g
38.08%
Vitamin C:29.37mg
35.6%
Calcium:225.41mg
22.54%
Magnesium:89.04mg
22.26%
Copper:0.42mg
21.02%
Potassium:726.84mg
20.77%
Vitamin E:2.81mg
18.74%
Vitamin B6:0.37mg
18.71%
Vitamin B1:0.28mg
18.56%
Iron:3.24mg
18.02%
Phosphorus:168.29mg
16.83%
Vitamin B2:0.18mg
10.52%
Selenium:6.1µg
8.71%
Vitamin B3:1.69mg
8.47%
Zinc:0.99mg
6.63%
Vitamin B5:0.64mg
6.38%
Source:My Recipes