Beans and greens...for your health
Put these two things together and you have something pretty amazing.
I've made a couple of different versions of this combination of things. This is a combination of things that are quite healthy. Leafy greens, like kale, are exceptionally good for you.
Leaf vegetables are typically low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as vitamin C, carotenoids, lutein and folic acid as well as Vitamin K.
The beans add more healthy things to the mix.
Beans have significant amounts of fiber and soluble fiber. One cup of cooked beans provides between nine to thirteen grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.
With a combination like that, how can you go wrong?
Beans and Greens
1/2 bunch of kale or other greens, stems removed
2 tablespoons of olive oil
2 - 3 big handfuls of cooked canellini beans1/4 teaspoon of salt
1/3 cup of walnuts, lightly toasted
1 clove of garlic, minced
1/8 teaspoon of freshly grated nutmeg
1 tablespoon of lemon juice
zest of 1 lemon
1/3 cup of Parmesan cheese
- Finely chop the kale, wash it, and shake off as much water as you can. Set aside.
- Heat the olive oil over medium-high heat. Add the beans in a single layer. Coat with the oil and fry on both sides until they are golden and a bit crunchy on the outside.
- Add the kale and the salt to the pan and cook for less than a minute. Stir in the walnuts and the garlic, wait 10 seconds, then stir in the nutmeg.
- Wait ten seconds and stir in the lemon juice and zest.
- Remove from heat and dust with the Parmesan cheese
