Warm Two-Bean Chard Salad
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
1. 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).
2. 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.
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- Prep Time:
- Cook Time:
- Yield: Makes 4 servings (serving size: 1 1/4 cups)
Nutritional Information
| Calories per serving: | 238 |
|---|---|
| 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 |
| Carbohydrates per serving: | 39g |
| Fiber per serving: | 11g |
| Cholesterol per serving: | 4mg |
| Iron per serving: | 4mg |
| Sodium per serving: | 331mg |
| Calcium per serving: | 186mg |
Good to Know
How in resistant starch and fiber, beans force your body to use extra energy (a.k.a. calories) to break them down
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