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| Southern Beans and Greens |
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| Authored By: Polly Pitchford, Full Spectrum Health™ |
| 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 oil
- 3 cloves garlic, chopped
- 4 cups water or Vegetable Stock
- 2 teaspoon dried oregano
- pinch Cayenne pepper
- 4 cups Kale, Collards or mustard greens, washed, cut into bite size pieces
- 1 large Spanish onion, chopped
- 2 15oz. cans Black Eyed Peas, undrained
- 1 28 oz. can crushed tomatoes, plus juice
- 1 1/2 teaspoon Cumin
- 2 teaspoon salt
- 1 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 |
| 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% |
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| Saturated Fat 1g |
4% |
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| Mono Fat 3g |
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| Sodium 2093mg |
87% |
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| Total Carbs 60g |
20% |
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| Dietary Fiber 11g |
43% |
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| Protein 10g |
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| Iron |
34% |
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| Calcium |
40% |
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| Vitamin B-6 |
30% |
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| Vitamin C |
135% |
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| Vitamin E |
5% |
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| Vitamin A |
86% |
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| Selenium |
12% |
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| Manganese |
100% |
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| Copper |
35% |
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| Zinc |
17% |
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| Pantothenic acid |
9% |
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| Niacin |
24% |
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| Riboflavin |
24% |
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| Thiamin |
27% |
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| Folate |
65% |
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| Potassium |
47% |
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| Phosphorus |
20% |
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| 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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