Swiss Chard with Garbanzo Beans and Fresh Tomatoes

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
74%
Swiss Chard with Garbanzo Beans and Fresh Tomatoes
25 min.
4
123kcal

Suggestions

Ingredients

  • 0.5 cup garbanzo beans drained
  •  green onions chopped
  • 0.5  juice of lemon juiced
  • tablespoons olive oil 
  • servings salt and pepper to taste
  •  shallots chopped
  • bunch swiss chard red rinsed chopped
  •  tomatoes sliced

Equipment

  • frying pan

Directions

  1. Heat olive oil in a large skillet. Stir in shallot and green onions; cook and stir for 3 to 5 minutes, or until soft and fragrant. Stir in garbanzo beans, and season with salt and pepper; heat through.
  2. Place chard in pan, and cook until wilted.
  3. Add tomato slices, squeeze lemon juice over greens, and heat through. Plate, and season with salt and pepper to taste.

Nutrition Facts

Calories123kcal
Protein11.41%
Fat53.67%
Carbs34.92%

Properties

Glycemic Index
39.44
Glycemic Load
2.22
Inflammation Score
-10
Nutrition Score
17.799565284149%

Flavonoids

Catechin
1.13mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.26mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
4.46mg
Myricetin
2.37mg
Quercetin
2.48mg

Nutrients percent of daily need

Calories:122.53kcal
6.13%
Fat:7.77g
11.95%
Saturated Fat:1.06g
6.6%
Carbohydrates:11.37g
3.79%
Net Carbohydrates:7.88g
2.86%
Sugar:3.34g
3.72%
Cholesterol:0mg
0%
Sodium:358.4mg
15.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.72g
7.43%
Vitamin K:642.43µg
611.84%
Vitamin A:4908.98IU
98.18%
Vitamin C:30.06mg
36.43%
Manganese:0.55mg
27.48%
Magnesium:76.71mg
19.18%
Vitamin E:2.7mg
18.03%
Folate:57.09µg
14.27%
Fiber:3.49g
13.98%
Potassium:458.19mg
13.09%
Iron:2.23mg
12.41%
Copper:0.24mg
11.79%
Phosphorus:82.59mg
8.26%
Vitamin B6:0.15mg
7.71%
Calcium:58.42mg
5.84%
Vitamin B2:0.09mg
5.46%
Vitamin B1:0.07mg
4.87%
Zinc:0.69mg
4.58%
Vitamin B3:0.64mg
3.19%
Vitamin B5:0.24mg
2.43%
Selenium:1.55µg
2.21%
Source:Allrecipes