Simple Garlicky Greens-n-Beans – Easy Dinner Recipe

Dinner woes? No worries! Greens-n-beans never fail. Here’s an easy dinner recipe that will satisfy everyone at the table. It is loaded with garlic, greens, and beans – all tremendous sources of nutrients, healthy plant-based protein, and fiber. A side benefit is that this simple, almost vegan recipe happens to be very economical.

BEANS

According to Dr. Joel Fuhrman (Eat to Live, Disease-Proof Your Child, The End of Dieting, and more), people who eat more beans (1/2 to 1 cup per day) “tend to have lower blood pressure in addition to higher levels of fiber and minerals, lower body weight, and a smaller waist circumference.”

Beans are also useful in preventing cancer because the “resistant starches in beans are converted by healthy gut bacteria into fatty acids that help to prevent colon cancer.”

GREENS

Greens are a great source of antioxidants and anticancer substances. Kale (and all cruciferous vegetables) are an important source of isothiocynaates (ITCs). These are important phytochemicals which “have been found to fight inflammation, inhibit angiogenesis, increase the body’s natural detoxification enzymes, and help kill off cancerous cells, to name just a few health benefits.” Greens also help our bodies to resist the accumulation of fat.

Here’s an easy recipe that combines both of these power foods.

 

Garlicky Greens-n-Beans

Garlicky Greens-n-Beans

 

Ingredients:

2 T olive oil for sauteing

10 cloves garlic, crushed and roughly chopped

1 tsp chili pepper flakes (more or less to taste)

1 large bunch kale, de-stemmed and roughly chopped

2-4 cups flavorful broth (bone, veggie, etc.)

2 cans cooked beans (red, black, cannellini – I used a tri-bean mix)

salt and pepper to taste

 

Directions:

Saute’ garlic and chili pepper flakes in olive oil in a large soup pot for a couple minutes until garlic starts to turn golden, but not brown.

Add chopped greens to the pot and saute’ until just barely wilted and bright green (don’t over cook).  Remove pot from heat and put greens and garlic into a dish temporarily. I have to say that the greens are pretty amazing on their own at this point!

Garlicky Greens

Add 2-3 cups DELICIOUS broth to the pot plus two cans of your favorite beans (rinsed).

Tri-Color Beans

I used homemade bone broth I had in the freezer, but use what you have. Just make sure it is flavorful.

Heat beans and broth mixture to simmering.  Add salt and pepper to taste.

Mix greens back into pan just before serving so they don’t get mushy and yukky.

Serve over rice or with crusty bread. My family likes it with either sriracha sauce or soy sauce.

Enjoy your easy dinner recipe!

 

Sending love and nourishment your way 🙂

Laurie

Leave a Reply

You can use these HTML tags

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>