Courtesy of Raisin Rack Westerville 3
http://www.raisinrack.net

Southern Beans and Greens

Diet Type: Low Fat

Cooking Time: Over one hour

Ingredients:

  1 tablespoon olive oil
  3 cloves garlic, chopped
  4 cups water or Vegetable Stock
  2 teaspoon dried oregano
  pinch Cayenne pepper
  4 cups Kale, Collards or mustard greens, washed, cut into bite size pieces
  1 large Spanish onion, chopped
  2 15oz. cans Black Eyed Peas, undrained
  1 28 oz. can crushed tomatoes, plus juice
  1 1/2 teaspoon Cumin
  2 teaspoon salt
  1 tablespoon Cider Vinegar (optional)
 
Directions:

In a large soup pot, heat the olive oil over medium heat. Saute onion and garlic for about 2 minutes. Add beans, greens of choice and water or stock. Bring to a boil, cover and gently boil until greens are tender, about 15 minutes. Add tomatoes and seasonings and simmer another 15 minutes. Adjust seasonings to taste.

Servings: 4

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 306
Calories from Fat 47
 % Daily Value*
Total Fat 5g8%
  Saturated Fat 1g4%
  Mono Fat 3g 
Sodium 2093mg87%
Total Carbs 60g20%
  Dietary Fiber 11g43%
Protein 10g 
Iron34%
Calcium40%
Vitamin B-630%
Vitamin C135%
Vitamin E5%
Vitamin A86%
Selenium12%
Manganese100%
Copper35%
Zinc17%
Pantothenic acid9%
Niacin24%
Riboflavin24%
Thiamin27%
Folate65%
Potassium47%
Phosphorus20%
Magnesium36%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.