Beans and Greens
-
10 Mins
Prep Time
-
15 Mins
Cook Time
-
6
Servings
225 Calories
- 8g
Fat
- 27g
Carbs
- 13g
Protein
Psoriatic Disease
Ingredients
- 1 Tbsp Extra Virgin Olive Oil
- 1 Small Onion, diced
- 2 Cloves Garlic, minced
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1 Can (14.5 oz) Garbanzo Beans, drained and rinsed
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2 Cans (14.5 oz) Petite Diced Tomatoes
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1 Bunch Collard Greens, (washed under cold running water) stripped off the rib and coarsely chopped
- ½ Tsp Red Pepper Flakes
- 1 Tbsp Red Wine Vinegar
- ⅓ Cup Pasteurized Crumbled Feta Cheese
- Salt, to taste
What You’ll Need
-
Measuring Spoons
-
Cutting Board
-
Knife
-
Colander
-
Deep Skillet with Lid
-
Can Opener
-
Spoon
- Allergens:
- D Dairy
- View Substitutions
-
DDairy:
Omit feta cheese
Instructions
1.
Wash Hands Wash hands with soap and water.
2.
Cook Onions and Garlic In a large skillet, heat olive oil over medium heat. Add the diced onions and garlic and cook, stirring occasionally, until onions begin to soften, about 5 minutes.
3.
Add Beans, Tomatoes and Red Pepper Flakes Add the rinsed garbanzo beans, canned tomatoes and red pepper flakes to the skillet and bring to a simmer.
4.
Wilt Collard Greens Add the chopped collard greens and stir. Place the lid on the skillet and allow the greens to wilt, about 5 minutes.
5.
Add Vinegar and Salt Stir in the vinegar and salt, to taste.
6.
Plate Dish Plate beans and greens as a stand-alone side or over cooked rice. Sprinkle with feta cheese and enjoy.
7.
Wash Hands Wash hands with soap and water.
Nourishment Notes
Leafy greens, like spinach, kale and collard greens, are chock full of vitamins, minerals and antioxidants, which may help to prevent disease, reduce inflammation and protect healthy cells.
Tomatoes are rich in the antioxidant lycopene, which has been linked to improved skin health, as well as lowering the risk of heart disease and certain types of cancers.
Garbanzo beans contain healthy amounts of fiber to help with heart health and digestive regularity. They also contain plant protein to help build and maintain muscle, and folate to aid in the growth of new and healthy cells.
PD Cooking Tips
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Garlic
Purchase jarred, pre-minced garlic
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Cans
Use an electric can opener to open canned vegetables
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Greens
Use a leaf and herb stripper to strip the collard greens off the rib
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