Spiced up Beans and Greens
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 127.6
- Total Fat: 0.7 g
- Cholesterol: 0.0 mg
- Sodium: 369.1 mg
- Total Carbs: 24.4 g
- Dietary Fiber: 7.9 g
- Protein: 7.3 g
View full nutritional breakdown of Spiced up Beans and Greens calories by ingredient
Introduction
Easily enough for a couples' week! A few days for a family of larger size...or a particularly avid veggie-fan!Adapted from the FatFreeVegan over at http://blog.fatfreevegan.com/2007/11/north
-african-chickpea-and-kale-soup.html. Check out her other recipes too! Easily enough for a couples' week! A few days for a family of larger size...or a particularly avid veggie-fan!
Adapted from the FatFreeVegan over at http://blog.fatfreevegan.com/2007/11/north
-african-chickpea-and-kale-soup.html. Check out her other recipes too!
Number of Servings: 10
Ingredients
-
1 large onion, chopped
2 carrots, sliced or diced
4 cloves garlic, minced or pressed
1 teaspoon ground cumin
1/2 teaspoon paprika (I used Hungarian)
1/8-1/4 teaspoon cayenne pepper
1/8 teaspoon cardamom
1/2 teaspoon ground ginger
generous pinch saffron, lightly crushed
2 bay leaves
2 cinnamon sticks
1.5 cups pinto Beans (1 can, drained and rinsed)
1.5 cups black beans (1 can, drained and rinsed)
8 cups broth (I used water + 1tsp vegetable and 1/2tsp ham flavoring...but homemade broth would be better)
1 bunch of kale, 5-8 cups chopped (I cook the stems because they don't bother me, and I hate waste, but you can remove them if you like...or buy pre-prepped)
1 cup frozen spinach
1 16oz package frozen chopped collard greens
1 medium-large sweet potato, diced
Water, if needed (I didn't need any, but it's not arid here)
salt to taste
Tips
You can change this up however you like with the beans you have on hand, rice or quinoa or regular potatoes instead of sweet, adding tomatoes... What have you! It's incredibly versatile!
I serve this with cheese or another protein source to up the protein
Packed with iron! Though make sure you get good vitamin C to absorb it!
Directions
Grease a large pot or dutch oven with cooking spray (or olive oil) and set over medium-high heat. Add the onion and carrot and cook, stirring frequently, until the onion begins to brown (or the amount of steam bathing your face begins to feel more like smoke). Add in 2 cups of the broth and stir, using a wooden spoon to de-glaze the bottom of the pot. Add in the garlic and the spices, including the bay leaves and cinnamon sticks. Add the rinsed beans to the pot. Pour in the remaining cups of broth and the diced sweet potato, bring to a boil, cover, and reduce heat to medium or medium-low. Simmer for 20 minutes.
Add in the chopped kale (make sure it's washed!) and frozen greens, stirring to combine. Add more water if you need it. Simmer for anywhere from 10 to 25 minutes on medium-low until the kale reaches your desired tenderness. If you aren't using the stems, it will not take as long. Stir in the beans and heat through.
Remove the bay leaves before serving!
Serving Size: makes about 10 1.5-2 cup servings (it's a lot, 'nuf said)
Number of Servings: 10
Recipe submitted by SparkPeople user ARISTOLEA.
Add in the chopped kale (make sure it's washed!) and frozen greens, stirring to combine. Add more water if you need it. Simmer for anywhere from 10 to 25 minutes on medium-low until the kale reaches your desired tenderness. If you aren't using the stems, it will not take as long. Stir in the beans and heat through.
Remove the bay leaves before serving!
Serving Size: makes about 10 1.5-2 cup servings (it's a lot, 'nuf said)
Number of Servings: 10
Recipe submitted by SparkPeople user ARISTOLEA.