I’m counting my blessings this week, including having friends with beautiful kitchens filled with gorgeous light that allow me to cook and photograph healthy food so I can share it with all of you. For our daily meals, I have set up a temporary kitchen and we are getting by quite nicely. I’ll be posting my temporary kitchen and tips on eating healthfully during construction on my Instagram this week. Proof that a kitchen gut job is no reason to throw in the towel to your health goals! This recipe for beans + greens is the perfect one pan nourishing and tasty meal that I’m depending on while short on time, space and supplies.
Farm to table? Garden to table? Whatever you call it, greens are one of the first crops to show up in farmers markets and in the home garden. Greens are one of the most nutrient dense foods you can eat. They are low in calories and have an abundance of benefits. Dark, leafy greens are anti-aging, help your heart, burn fat, fight diabetes, feed your gut, provide sun protection, protect against toxins, build enzymes and so much more. I made this recipe with lacinato kale, but chard or collard greens or curly kale would work well too.
The other key ingredient to this nutritious recipe is the beans. I used cannellini beans. I like that they are soft and the way they fall apart a bit as they’re cooked, but you could get a similar health profile by using navy beans, pinto beans, small white beans, black beans, or kidney beans. Legumes, like cooked beans are a staple in vegetarian and vegan diets for good reason. Beans are the least expensive source of protein, especially when compared to fresh meat. Aside from protein, complex carbs and fiber, beans contain an abundance of nutrients including antioxidants and vitamins and minerals. Studies have shown that beans can help with weight loss and help manage diabetes. Additionally, people who eat more legumes have a lower risk of heart disease, reduced cancer risk and lower cholesterol.
This recipe for Beans + Greens is for you if:
- Nutrition is a priority.
- You don’t compromise on flavor when making healthy recipes.
- A tasty way to get more greens into your diet, without having to eat more salad appeals to you.
- Making vegan recipes that are super tasty is your thing.
- You want to eat more gorgeous tomatoes while they are in season.
- You are feeding family members who want to fill up but not out.
- A simple side dish that is healthy is missing in your repertoire.
- You want to make a warm and nourishing dinner, in one pan.
I’d be posting more photos of our kitchen renovation, but we are still in the thick of demo and infrastructure, so I’m waiting for something that will look a bit more like progress!! In the meantime, I’m having fun cooking in other kitchens, surprisingly enjoying our temporary digs, and I remain committed to sharing healthy recipes with all of you.
Beans + Greens
10 minutes start to finish. Healthy dinner, lunch or side dish. Delicious plant-based nutrient dense recipe. Short on time, big on flavor.
Ingredients
- 2 Tablespoons Olive Oil
- 1 shallot, finely chopped
- 2 cups grape tomatoes, halved
- ½ teaspoon sea salt
- Pinch of crushed red pepper
- ½ teaspoon sweet paprika
- 2 cloves garlic
- 1 can (15.5 oz) Cannelini Beans
- 1 large bunch greens. (lacinato or curly kale, chard, collard greens, spinach)
Instructions
- In a heavy skillet over medium heat, swirl in olive oil and saute shallots for 3 minutes, then add the tomatoes and spices. Toss and cook for 2 minutes. Press garlic into pan, add the cannellini beans and continue cooking, stirring occasionally, until tomatoes blister and release their juices. Turn off heat and then add the kale, tossing until it wilts.
- Serve warm or at room temperature
Notes
Serves 2 as a main dish or 4 as a side dish.
Nutrition Information
Yield
2Serving Size
2 cupsAmount Per Serving Calories 430Total Fat 16gSaturated Fat 2gCholesterol 8mgSodium 1311mgCarbohydrates 60gSugar 20gProtein 12g
Looking for more easy and healthy dinner ideas?
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