Warm Two-Bean Chard Salad
Photo: Levi Brown
Ingredients
- 1 (15.5-oz) can low-sodium chickpeas
- 1 (15.5-oz) can low-sodium black beans
- 1 fresh jalapeño, seeded and minced (1 TBSP minced)
- 1/2 cup chopped flat-leaf parsley
- Zest and juice of 1 lemon
- 1/4 teaspoon kosher salt
- 1/4 teaspoon fresh pepper
- 6 ounces Swiss chard, stems removed
- 1/4 cup finely grated Parmesan cheese
Preparation
Drain and rinse the beans. Combine beans, minced jalapeño, parsley, lemon zest and juice, and salt and pepper in a large soup pot. Add 3/4 cup water. Cover; cook over medium heat until hot (about 5 minutes).
Stack the chard leaves, slice into thin ribbons; stir into hot bean mixture. Cover and cook until the chard is soft and fully cooked (6-7 additional minutes). Transfer to a serving bowl. Sprinkle with cheese. Serve hot.
- Prep Time:
- Cook Time:
- Yield:Makes 4 servings (serving size: 1 1/4 cups)
How in resistant starch and fiber, beans force your body to use extra energy (a.k.a. calories) to break them down
Nutritional Information
Calories per serving: | 238 |
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Fat per serving: | 2.5g |
Saturated fat per serving: | 0.9g |
Monounsaturated fat per serving: | 0.5g |
Polyunsaturated fat per serving: | 0.1g |
Protein per serving: | 15g |
Carbohydrate per serving: | 39g |
Fiber per serving: | 11g |
Cholesterol per serving: | 4mg |
Iron per serving: | 4mg |
Sodium per serving: | 331mg |
Calcium per serving: | 186毫克 |