Tomato & White Bean Veggie Bowls
A quick, delish little white bean and veggie bowl with fresh flavours and flexibility for you to use whatever greens you have!
- Serves4-6
- Cooks in 15 mins
- Prep time 5 mins
- Low Carb
Low-Carb recipes have a low carbohydrate count. No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.
- Plant Protein
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
- High Fibre
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
- Mineral Rich
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
- Anti Oxidants
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Ingredients
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Method
Tomato & White Bean Veggie Bowls
FRYING PAN — ADD olive oil | water, onion, garlic, pepper. Saute 3 mins until golden; stir often.
ADD diced fresh tomatoes, salt, + pepper. Simmer for 10 mins until tomatoes start to create a sauce.
ADD cabbage, drained + rinsed beans – cook 3 mins.
SLICE + ADD kale greens + stems. STIR well and cook for 1 min.
TASTE adjust seasoning. STIR in fresh herbs
SERVE in bowls garnished with fresh basil.
Chef tips + Ingredient Swaps + Ideas
CANNED TOMATOES – use 2 small or 1 large can = 3-4 cups diced or crushed tomatoes; the rinse can with ½ cup water and add.
SWAP WHITE BEANS for any other cooked beans, peas or lentils you like.
SWAP & ADD vegetables like peppers, diced zucchini, summer squash or eggplant fine dice – cooking times vary.
GREENS use swiss chard, kale, spinach, young tender collards, braising greens or Asian greens – cooking times vary.
*HERBS use basil, chives, parsley, cilantro—small amounts of finely chopped oregano, rosemary, thyme.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.
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