Health

Warm Two-Bean Chard Salad

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


1. Drain and rinse the beans. Combine beans, minced jalapeƱo, 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.


  • 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
Carbohydrate 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