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Southern Beans and Greens
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Authored By: Polly Pitchford, Full Spectrum Health™
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If you are not familiar with how to prepare dark greens, this recipe is an easy way to start.
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Diet Types: Low Fat, Vegan, Vegetarian
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Ingredients:
1 tablespoon olive oil3 cloves garlic, chopped4 cups water or Vegetable Stock2 teaspoon dried oreganopinch Cayenne pepper4 cups Kale, Collards or mustard greens, washed, cut into bite size pieces1 large Spanish onion, chopped2 15oz. cans Black Eyed Peas, undrained1 28 oz. can crushed tomatoes, plus juice1 1/2 teaspoon Cumin2 teaspoon salt1 tablespoon Cider Vinegar (optional)
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Serves: 4
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Cooking Time: Over one hour |
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| Instructions: |
| In a large soup pot, heat the olive oil over medium heat. Saute onion and garlic for about 2 minutes.
Add beans, greens of choice and water or stock. Bring to a boil, cover and gently boil until greens are tender, about 15 minutes.
Add tomatoes and seasonings and simmer another 15 minutes.
Adjust seasonings to taste. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 306
Calories from Fat 47
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% Daily Value*
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| | Total Fat 5g | 8% | | | Saturated Fat 1g | 4% | | | Mono Fat 3g | | | | Sodium 2093mg | 87% | | | Total Carbs 60g | 20% | | | Dietary Fiber 11g | 43% | | | Protein 10g | | | | Iron | 34% | | | Calcium | 40% | | | Vitamin B-6 | 30% | | | Vitamin C | 135% | | | Vitamin E | 5% | | | Vitamin A | 86% | | | Selenium | 12% | | | Manganese | 100% | | | Copper | 35% | | | Zinc | 17% | | | Pantothenic acid | 9% | | | Niacin | 24% | | | Riboflavin | 24% | | | Thiamin | 27% | | | Folate | 65% | | | Potassium | 47% | | | Phosphorus | 20% | | | Magnesium | 36% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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