Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
If you are not familiar with how to prepare dark greens, this recipe is an easy way to start.
Diet Types: Low Fat, Vegan, Vegetarian
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)
  • Serves: 4
    Cooking Time: Over one hour
    Instructions:
    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.

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    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.
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