A quick, delish little white bean and veggie bowl with fresh flavours and flexibility for you to use whatever greens you have!
Low-Carb recipes have a low carbohydrate count. No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.
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 foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
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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.
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.