Garlic Parmesan Beans (high protein)

• 分量: 4 servings
• 調理時間: 7 minutes
• 総時間: 27 minutes

材料

1 tablespoon olive oil

1 bunch scallions - finely chopped

3 cans cannellini beans - drained (cans should be 15 oz)

6-10 cloves garlic - finely chopped (I wanted a strong garlic taste so I used 10 cloves, adjust to your garlic preference!)

1/4-1/2 teaspoon salt

1/4 teaspoon ground black pepper

3 tablespoons fresh chopped parsley (or herb of choice)

1/2 teaspoon smoked paprika (regular paprika is also fine but has less flavor)

1 1/2 cups bone broth (vegetable or regular chicken broth also works)

3/4 cup grated parmesan

juice from 1/2-1/4 lemon (adjust to your acidity preference)

2 cups finely chopped swiss chard (sub green of choice)

toasty bread

red pepper flakes

additional grated parmesan

手順

Heat oil in a skillet over medium heat. Add scallions and garlic. Cook for 5 minutes. Add salt, pepper and paprika and cook for another 3 minutes.

Add all remaining ingredients to the pot except for the chard, stir to combine. Partially mash about 1/4 of the beans using a potato masher or jar. Bring to a simmer and cook for 15 minutes, stirring occasionally and being careful not to let it boil.

Turn heat to low and fold in the chard. Add your favorite toppings, divide out and serve with toasty bread if using.

栄養

• カロリー: 512 kcal
• 脂肪総量: 10 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 5 g
• コレステロール: 16 mg
• ナトリウム: 565 mg
• 炭水化物総量: 75 g
• 食物繊維: 17 g
• 糖質総量: 1 g
• タンパク質: 33 g