Italian-Style Braised Chard

May 10, 2023May 10, 20230 14
Italian-style Braised Chard with Black Beans and Mushrooms
in Main

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

16 ounces chard leaves , any variety , chopped
1 large onion , halved and thinly sliced
4 garlic cloves , minced
4 mushrooms , halved and sliced
1/4 cup olive , pitted and sliced ( I like Kalamata , packed in brine )
1 can diced tomatoes
1 can low-sodium black beans , drained and rinsed
2 tablespoons dried parsley
1/2 teaspoon italian seasoning
1/4 teaspoon basil
1/2 teaspoon oil ( to coat pan )
1/4 cup dry sherry or 1/4 cup water

Nutrision Information

Servings Per Recipe
4
Calories
166
Sugar
7g
Fat
6g
This Italian-Style Braised Chard with Black Beans and Mushrooms is a healthy and flavorful vegetarian meal that can be enjoyed for dinner or lunch. The tender braised chard is complemented by the earthy mushrooms and savory black beans, while the diced tomatoes add a touch of sweetness to the dish. This recipe is easy to make, and perfect for those who are looking for plant-based recipes packed with nutrition. Serve this dish with a side salad or some crusty bread for a satisfying meal.

Instructions

1.Heat oil in a skillet over medium heat. Add onion and garlic; sauté for 5 minutes.
2.Add mushrooms and sauté for 3 minutes.
3.Add chard and cook until wilted, stirring occasionally.
4.Add diced tomatoes, black beans, sherry/water, parsley, basil, and Italian seasoning and stir.
5.Bring to a simmer, cover, and cook for 10-15 minutes until the chard is tender, stirring occasionally.

PROS

This dish is full of flavor and can be made quickly.

The chard provides a good source of vitamins A and C, as well as fiber and antioxidants.

The black beans provide a good source of protein, fiber, and iron.

CONS

The dish is high in sodium due to the canned ingredients.

If you have gout, you may want to limit your intake of mushrooms and canned foods.

HEALTH & BENEFITS

The chard in this dish contains essential vitamins and minerals that support bone and eye health.
The black beans are a great source of plant-based protein and fiber that can help with weight loss, and improve digestion and heart health.
The mushrooms in this recipe contain beta-glucans which have shown to have immune-stimulating properties.

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