Article written and reviewed by Tara Kemp, PhD

Published February 28, 2018

A classic recipe that can be made weekly and paired with various simple sides. Make it over and over again with different greens and beans each time! After all, there's a reason we make beans a huge part of our recommended diet!

Garlicky Greens and Beans

A classic recipe that can be made weekly and paired with various simple sides. Make it over and over again with different greens and beans each time!

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Prep Time 5

Cook Time 5

Total Time 10

Servings

Calories 223 kcal

Ingredients

4 garlic cloves, minced
1 onion, diced
2 cup white beans, cooked
1 cup kale, de-stemmed and chopped
2 cup swiss chard, de-stemmed and chopped
1 lemon, juiced
1 pinch crushed red pepper flakes, optional

Instructions

In a pan, saute onion and garlic until translucent (either in dry pan or using 1 Tbsp water)
Add white beans, greens, and lemon juice from 1 lemon. Stir and cover. Let cook for 2-5 minutes, until greens are wilted. Stir frequently. (Add 1 Tbsp of water if needed to prevent sticking)
Remove from heat. Top with crushed red pepper flakes if desired.

Nutrition

Serving: 2gCalories: 223kcalCarbohydrates: 39.2gProtein: 13.4gFat: 2.2gFiber: 11g

About the author

Tara Kemp, PhD

Tara Kemp, PhD is a contributing writer for Mastering Diabetes. She is a mental health coach, researcher, and writer. Tara received her PhD in Psychosocial Health from Northern Arizona University and has a background in nutrition education with previous positions at organizations like Forks Over Knives, the Physicians Committee for Responsible Medicine, and Plant-Strong. Tara is also the founder of Reconnect Collective.

Tara’s research specialization is the foundations and mechanisms of a healthy relationship with food, body, and self. She was the principal investigator and lead author of the groundbreaking INFINITE study, which explored the role of food and nutrition in recovery from substance use disorders. During her doctorate program at Northern Arizona University, she was involved in the Nutritarian Women’s Health Study, and her dissertation research focused on how a plant-based diet influences individuals’ recovery from disordered eating.

Tara’s work combines evidence-based practices from various disciplines to support people in addressing the root cause of their challenges while also building the foundations and skills of mental health to cultivate lasting well-being.