Greens and Beans
(3.5 plant-points)
Serves 6
Prep 5 minutes
Cook 5 minutes
*FODMAP-Lite
*Fridge Raid
*Zero Waste
My top fiber and diversity tip: Add a side of veggies or beans to whatever you’re having (including your Saturday night takeout!). This quick and easy dish is the ideal way to do just that, packing in 10 grams of fiber per portion. It’s the perfect example of how a little seasoning and light cooking can transform a humble can of beans and greens into a stunningly simple but tasty side in 10 minutes flat.
Ingredients
2 tablespoons extra virgin olive oil
2 garlic cloves, grated
10.5 ounces (300 g) Swiss chard, stems finely chopped and leaves roughly chopped, or greens of choice (e.g., bok choy, spinach, collard greens)
One 15-ounce (425 g) can cannellini beans, drained and rinsed
One 15-ounce (425 g) can red kidney beans, drained and rinsed
Zest of 1 lemon, or to taste
1 ½ teaspoons soy sauce
1.5 ounces (40 g) Parmesan, grated
Instructions
Heat the olive oil and garlic in a large frying pan over medium heat for 1 minute, then add the greens. Saute until wilted, 2 minutes, then add the beans, lemon zest, and soy sauce. Serve straight out of the pan with some grated Parmesan.
Switch: Up for the diversity challenge? Swap the greens for a package of mixed stir-fry vegetables.
Credit line: Recipes from How to Eat More Plants: Transform Your Health With 30 Plant-Based Foods per Week—and Why It's Easier Than You Think © Dr. Megan Rossi, 2021. Reprinted by permission of The Experiment. Available everywhere books are sold. theexperimentpublishing.com
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