Warm Collard Greens & White Bean Salad - Cook For Your Life- anti-cancer recipes

Warm Collard Greens & White Bean Salad

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 12 ingredients
This Warm Collard Greens & White Bean Salad is quick to make and a great way to use dark leafy greens. Both collards and kale work well here. Eaten with a chunk of good...

Ingredients

  • 1 large bunch collard greens or kale, washed thoroughly
  • 1 to 2 tablespoons olive oil
  • 1 sprig of fresh rosemary, leaves stripped and chopped
  • 1 small onion, chopped
  • 1 large carrot, chopped
  • ½ teaspoon finely grated or shredded lemon zest
  • 1 clove garlic, minced
  • Salt, to taste
  • 2 cups cooked baby lima or other white bean plus cooking broth, or 1 (14-ounce) can
  • 1 tablespoon chopped flat leaf parsley
  • Extra virgin olive oil, to drizzle
  • Juice of ½ a small lemon, to drizzle (optional)

Nutrition Facts

Calories

417 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

6 g

Carbohydrates

65 g

Sugar

4 g

Fiber

17 g

Protein

24 g

Sodium

376 mg

Directions

  1. Strip the leaves from the hard stems of the collards. Chop them into bite-sized pieces. Set aside.
  2. Drain the white beans, reserving their broth. If using canned beans, drain and rinse. Set aside.
  3. In a large soup pot, heat the oil over medium-high heat until it starts to ripple. Add the rosemary, reserving 1 teaspoon, let it sizzle for a moment then add the diced onion, carrot and lemon zest. Stir well and reduce the heat to medium-low. Cover and ‘sweat’ the vegetables for 8-10 minutes or until they are soft and the onion is very slightly golden, stirring every so often to make sure they don’t stick or burn.
  4. Turn up the heat to medium-high. Add the chopped garlic, stir and cook for 5 minutes. Add the chopped greens with a generous pinch of salt and stir-fry until they start to wilt and soften.
  5. Add a ½ cup of the bean broth or water. Bring to a boil, then turn heat down to low and simmer for 10 to 15 minutes or until the greens are tender and the liquid has evaporated. Add a little more broth or water if the vegetables get too dry.
  6. Stir in the chopped parsley and remaining 1 teaspoon of rosemary, cook for 1 minute then add the beans to the pan. Gently mix them into the greens. Check for seasoning.
  7. Turn off the heat and let the vegetables sit  covered for 5 minutes. Serve drizzled with a little extra olive oil and some lemon juice.

Chef Tips

It’s worth the trouble to cook your own beans if you can plan ahead. Most canned beans are high in salt, so you can control this when you cook them yourself, plus they taste so much better. I often cook batches of beans and freeze them 2 cups at a time so they are ready to throw into a soup or salad whenever I need them.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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