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Spicy Greens & Beans

Ingredients

3 tablespoons vegetable oil

1 large onion, finely chopped

4 garlic cloves, minced

1 large jalapeño, finely chopped

½ teaspoon salt

¼ teaspoon black pepper

¼ teaspoon ground ginger

1 tablespoon garam masala

1 teaspoon ground turmeric

½ teaspoon ground cumin

½ teaspoon ground mustard

2 15.5-oz. cans white beans, rinsed

4 cups low-sodium broth

1 bunch kale, stems removed, chopped

 

 

Directions

1.     Heat oil in a large heavy pot over medium-high. Add onion, garlic, jalapeño, salt, and pepper; cook, stirring occasionally, until vegetables are softened and onion is starting to brown at edges, 8–10 minutes. Sprinkle with ginger, garam masala, turmeric, cumin, and mustard; cook, stirring occasionally, until mixture is coated and spices darken slightly, 1–2 minutes. Add beans and broth to pot and stir, scraping up any browned bits. Bring to a simmer and cook, occasionally mashing* some of the beans, 15–20 minutes.

2.    Add greens to pot and stir to wilt greens, 2-3 minutes. Season with additional salt and pepper, to preference.

 

*Mash the beans to create a creamier soup. A wooden spoon, potato masher, or immersion blender can work here. Be careful while mashing the beans; the broth is hot.

This recipe was adapted from one created by Bon Appetit. Find the original recipe: https://www.bonappetit.com/recipe/spiced-creamy-white-beans-and-greens

Manhattan Nutrition Clinic Blog

25 Apr, 2024
There are some recipes we make the same way every time. Traditional family recipes, like Mom’s chicken or Grandma’s cookies, must be followed to create the desired result. Other recipes have more flexibility. Many recipes we come across while scrolling social media can be tweaked to be made more nutritious without compromising the recipe’s integrity. With this in mind, we can start with almost any recipe and still end up with something that sounds good and is more nutrient-dense.
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