30 minutes or fewer
Greens are a good source of vitamin A, beta-carotene and calcium. The beans provide soluble fiber and low-fat protein.
- 1 1/2-CUP SERVINGServings
- 1 1/2 lb. kale, Swiss chard, mustard, dandelion, beet or turnip greens, washed but not dried
- 2 Tbs. olive oil
- 6 cloves garlic, minced
- 1/4 tsp. crushed red pepper flakes
- 1/3 cup vegetable stock or water mixed with 1 tsp. vegetarian “chicken” broth powder
- 1 1/2 cups cooked or canned cannellini or other white beans, rinsed and drained
- 1/4 tsp. salt
- 12 oz. uncooked pasta such as penne, rigatoni or ziti
- Salt and freshly ground pepper to taste
- 2 Tbs. soy Parmesan cheese, optional
- Bring 3 quarts of water to a boil in large saucepan.
- Prepare greens by ripping leaves off stems. Tear or cut leaves into bite-size pieces. You should have about 12 cups.
- Heat oil in large skillet over medium-high heat. Add garlic and red pepper flakes; sauté for 2 minutes. Stir in greens and stock; cover pan. Cook until greens are wilted and tender yet still bright green, about 7 minutes. Gently stir in beans and salt; keep warm.
- While greens are cooking, drop pasta into boiling water; cook until al dente, about 10 minutes. Drain; stir into greens and bean mixture. Top with soy cheese if using.
- Serving Size: Serves 5
- Calories: 475
- Carbohydrate Content: 86 g
- Fat Content: 7 g
- Fiber Content: 8 g
- Protein Content: 20 g
- Saturated Fat Content: 1 g
- Sodium Content: 283 mg