Warm Two-Bean Chard Salad

Gluten Free
Very Healthy
Health score
72%
Warm Two-Bean Chard Salad
21 min.
4
237kcal

Suggestions


Looking for a nutritious and delicious dish that’s both satisfying and easy to prepare? Look no further than this Warm Two-Bean Chard Salad! Packed with protein from low-sodium black beans and chickpeas, this vibrant salad is not only gluten-free but also brimming with health benefits. With a health score of 72, it’s a fantastic choice for anyone looking to maintain a balanced diet without sacrificing flavor.

The combination of fresh Swiss chard, zesty lemon, and a hint of jalapeño creates a delightful medley of flavors that will tantalize your taste buds. The addition of chopped flat-leaf parsley adds a refreshing touch, while the finely grated Parmesan cheese provides a savory finish that ties everything together beautifully. This dish is versatile enough to serve as a side, a light lunch, or even a main course, making it perfect for any occasion.

In just 21 minutes, you can whip up this warm salad that not only nourishes your body but also warms your soul. Whether you’re hosting a gathering or simply looking for a quick meal, this Warm Two-Bean Chard Salad is sure to impress. So grab your ingredients and get ready to enjoy a wholesome dish that’s as good for you as it is delicious!

Ingredients

  • 15.5 oz black beans low-sodium canned
  • 15.5 oz garbanzo beans low-sodium canned
  • 0.5 cup flat parsley chopped
  • TBSP jalapeno fresh minced seeded
  •  juice of lemon 
  • 0.3 teaspoon kosher salt 
  • 0.3 cup parmesan cheese finely grated
  • 0.3 teaspoon pepper fresh
  • ounces swiss chard 

Equipment

  • bowl
  • pot

Directions

  1. Drain and rinse the beans.
  2. Combine beans, minced jalapeo, parsley, lemon zest and juice, and salt and pepper in a large soup pot.
  3. Add 3/4 cup water. Cover; cook over medium heat until hot (about 5 minutes).
  4. Stack the chard leaves, slice into thin ribbons; stir into hot bean mixture. Cover and cook until the chard is soft and fully cooked (6-7 additional minutes).
  5. Transfer to a serving bowl.
  6. Sprinkle with cheese.
  7. Serve hot.

Nutrition Facts

Calories237kcal
Protein24.29%
Fat16.06%
Carbs59.65%

Properties

Glycemic Index
42.08
Glycemic Load
4.45
Inflammation Score
-10
Nutrition Score
26.161304269796%

Flavonoids

Catechin
0.64mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
16.16mg
Luteolin
0.13mg
Kaempferol
2.58mg
Myricetin
2.43mg
Quercetin
1.17mg

Nutrients percent of daily need

Calories:236.78kcal
11.84%
Fat:4.39g
6.76%
Saturated Fat:1.31g
8.16%
Carbohydrates:36.69g
12.23%
Net Carbohydrates:23.19g
8.43%
Sugar:0.88g
0.98%
Cholesterol:5.44mg
1.81%
Sodium:1076.94mg
46.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.94g
29.88%
Vitamin K:476.96µg
454.24%
Manganese:1.35mg
67.42%
Vitamin A:3349.08IU
66.98%
Fiber:13.5g
54%
Vitamin C:33.16mg
40.19%
Vitamin B6:0.65mg
32.67%
Folate:114.74µg
28.68%
Magnesium:109.72mg
27.43%
Phosphorus:271.83mg
27.18%
Iron:4.73mg
26.25%
Copper:0.47mg
23.67%
Potassium:729.48mg
20.84%
Calcium:165.73mg
16.57%
Vitamin B1:0.22mg
14.5%
Vitamin B2:0.22mg
12.91%
Zinc:1.87mg
12.44%
Selenium:6.23µg
8.9%
Vitamin E:1.04mg
6.92%
Vitamin B5:0.68mg
6.77%
Vitamin B3:1.15mg
5.77%
Vitamin B12:0.08µg
1.41%
Source:My Recipes