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Southern Beans and Greens

Makes 4 servings

This traditional Southern combination creates a beautiful dish with a heavenly blend of flavors and a surprisingly meaty texture. Serve it with rice or another grain on the side. It also makes an excellent topping for warm corn bread, or a delicious filling for pita pockets, tortillas, or chapatis.

1 cup vegetable broth or water
3 cups drained cooked or canned beans (your choice of any kind)
1/2 teaspoon crushed garlic
4 cups chopped fresh kale, stems and center ribs removed, lightly packed
1 teaspoon olive oil
salt, to taste
black pepper, to taste
Tabasco sauce, to taste

Combine beans, broth or water, and garlic in a large saucepan. Place chopped kale on top of beans and bring to a boil. Cover, reduce heat to low, and simmer until kale is tender, about 15 to 20 minutes. Remove from heat and stir in oil, salt, black pepper, and Tabasco sauce to taste.

Per 1-cup serving

  • Calories: 219
  • Fat: 1.9 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 7.8%
  • Cholesterol: 0 mg
  • Protein: 14.4 g
  • Carbohydrates: 38.4 g
  • Sugar: 1.9 g
  • Fiber: 9.9 g
  • Sodium: 424 mg
  • Calcium: 176 mg
  • Iron: 5.7 mg
  • Vitamin C: 30.8 mg
  • Beta Carotene: 6207 mcg
  • Vitamin E: 2.1 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.