Swiss Chard with White Beans and Job’s Tears

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Swiss Chard with White Beans and Job’s Tears
95 min.
4
231kcal

Suggestions


Discover a delightful and nutritious dish that brings together the vibrant flavors of Swiss chard, hearty white beans, and the unique texture of Job’s tears. This recipe is not only a feast for the eyes but also a powerhouse of health benefits, making it an ideal choice for anyone looking to enjoy a wholesome meal. With a health score of 100, it’s packed with essential nutrients while being completely vegetarian, vegan, gluten-free, and dairy-free.

Imagine the rich, earthy taste of fire-roasted tomatoes mingling with the tender greens of chard, complemented by the savory notes of garlic and the subtle heat from red pepper flakes. Each bite is a celebration of flavors, enhanced by the addition of kalamata olives and nutritional yeast, which lend a delightful umami twist. This dish is perfect for lunch, dinner, or any time you crave a satisfying main course that won’t weigh you down.

Ready in just 95 minutes, this recipe serves four and is a fantastic way to introduce more plant-based meals into your diet. Whether you’re a seasoned cook or a kitchen novice, you’ll find that preparing this dish is both simple and rewarding. So gather your ingredients and get ready to enjoy a deliciously healthy meal that will leave you feeling energized and satisfied!

Ingredients

  • teaspoons balsamic vinegar 
  • 15 ounce canned tomatoes diced canned
  • bunch swiss chard 
  • teaspoons basil dried
  • cloves garlic minced
  • 16 ounces cannellini beans drained (1 can, ,)
  •  kalamata olives sliced
  • tablespoons nutritional yeast 
  • large onion chopped
  • servings pepper black generous
  • 0.3 teaspoon pepper red
  • servings salt to taste

Equipment

  • frying pan

Directions

  1. Remove the stems from the chard just where the leaf meets the stem. Chop each stem into 1/2-inch pieces and set aside. Slice the leaves into 1/2-inch slices and keep separate from the stems.
  2. Heat a large, non-stick skillet over medium high heat.
  3. Add the chard stems and the onion and cook, stirring regularly, until the onion begins to turn golden.
  4. Add water a tablespoon at a time to prevent sticking, if necessary.
  5. Add the garlic and red pepper flakes and cook for another minute.
  6. Add the cooked Job’s tears, beans, tomatoes, basil, and olives and bring to a simmer.
  7. Add the chard leaves, reduce heat to medium, and cover tightly. Cook, stirring occasionally, until chard is tender (allow 5-12 minutes, depending on your taste).
  8. Add the nutritional yeast and vinegar, and salt and pepper to taste

Nutrition Facts

Calories231kcal
Protein24.46%
Fat8.78%
Carbs66.76%

Properties

Glycemic Index
52.25
Glycemic Load
3.97
Inflammation Score
-10
Nutrition Score
30.314782598744%

Flavonoids

Catechin
1.13mg
Luteolin
0.05mg
Isorhamnetin
1.88mg
Kaempferol
4.6mg
Myricetin
2.38mg
Quercetin
9.31mg

Nutrients percent of daily need

Calories:231.18kcal
11.56%
Fat:2.43g
3.74%
Saturated Fat:0.42g
2.62%
Carbohydrates:41.62g
13.87%
Net Carbohydrates:28.31g
10.29%
Sugar:7.56g
8.4%
Cholesterol:0mg
0%
Sodium:625.97mg
27.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.25g
30.51%
Vitamin K:637.32µg
606.97%
Vitamin A:4890.49IU
97.81%
Manganese:1.22mg
61.13%
Fiber:13.32g
53.27%
Vitamin C:37.47mg
45.42%
Folate:149.04µg
37.26%
Magnesium:148.31mg
37.08%
Potassium:1204.02mg
34.4%
Iron:6.04mg
33.56%
Copper:0.66mg
32.8%
Phosphorus:273.79mg
27.38%
Vitamin B6:0.46mg
23.03%
Vitamin E:3.16mg
21.09%
Vitamin B1:0.31mg
20.98%
Calcium:182.57mg
18.26%
Vitamin B3:2.49mg
12.47%
Vitamin B2:0.21mg
12.41%
Zinc:1.7mg
11.34%
Selenium:6.69µg
9.56%
Vitamin B5:0.8mg
7.99%