Swiss Chard & White Bean Stew with Onions & Tomatoes
A hearty and healthy meatless-Monday meal perfect for the whole family.
Servings: 4 servings
Calories: 160kcal
Ingredients
- 2 pounds Swish chard cleaned with large stems discarded. Slice each leaf crosswise in 2-inch strips
- 3 tablespoons olive oil
- 4 garlic cloves minced
- 1 teaspoon crushed red pepper
- 1 large white onion chopped
- 1 (15-ounce) can diced tomatoes no salt added
- 1 (15-ounce) can cannellini beans rinsed and drained
- 1 teaspoon balsamic vinegar
Instructions
- Bring a large soup or stock pot of water to a boil over high heat. Add the chard and stir. Reduce the heat to medium-high and simmer for 8 minutes. Drain and gently press the chard to remove excess moisture. Set aside.
- While the chard is cooking set a large non-stick skillet over medium-high heat. Add the olive oil and heat until shimmering.
- Add the chopped onion and saute about 5 minutes or until it begins to soften.
- Add the crushed red pepper and garlic and saute for 2 minutes.
- Stir in the canned tomatoes and bring to a boil.
- Add the beans and heat over medium-high heat for about 3 minutes.
- Add the chard and cook for about 5 minutes or until the flavors meld.
- Stir in the balsamic vinegar and season with salt to taste.
Notes
- Inspired by a recipe posted on Food and Wine
Nutrition
Calories: 160kcal | Carbohydrates: 14g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 495mg | Potassium: 996mg | Fiber: 5g | Sugar: 5g | Vitamin A: 14276IU | Vitamin C: 75mg | Calcium: 133mg | Iron: 4mg
