Your Recipe

Greens with Beans

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Bohnen weiß, roh 255g 849kcal
Grüner Kohl 907.184g 290kcal
Olivenöl 42g 371kcal
Gemüsebrühe[pl:]Bulion warzywny 125g 6kcal

Recipe Instructions:

Ingredients
2 pounds fresh collards
3 tablespoons olive oil (or vegetable oil)
1 onion, diced (medium sized)
2 teaspoons minced garlic (equal to two cloves)
1⁄2 cup reduced-sodium broth – vegetable (to make it vegetarian/vegan) or chicken
1 can white beans (rinsed and drained)
2 tablespoons vinegar
Instructions
Trim all stems from collards. Triple wash. Bunch washed leaves together, roll tightly and cut crosswise into thin strips.
Heat oil in large, heavy skillet over medium heat. Cook onion, stirring until lightly brown.
Add garlic and broth to skillet. Bring to boil then add collard strips by handfuls, stirring continuously. As greens reduce in size, continue adding greens until they all fit into the skillet. Cook until greens are soft but still maintain their bright green color.
Stir in beans. Heat through. Add vinegar to taste. Serve hot. Enjoy!

Nährwertangaben 
Portionsgröße  1439 g | ml
Menge pro Portion  1561
6531
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 50g 64%
Gesättigte Fettsäuren  7g 35%
Natrium 570mg 25%
Gesamte Kohlenhydrate  214g 78%
Ballaststoffe  77g 275%
Zucker  15g
Protein  89g 177%
Vitamin D 0mcg 0%
Kalzium 2746mg 211%
Eisen  31mg 174%
Kalium 6694mg 142%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 2292.032 mcg 255%
Thiamin [B1] 1.684 mg 140%
Riboflavin [B2] 1.609 mg 124%
Niacin [B3] 8.218 mg 51%
Pantothensäure [B5] 4.499 mg 90%
Vitamin B6 2.449 mg 144%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 2180.567 mcg 0%
Vitamin C 328.876 mg 365%
Vitamin D 0 mcg 0%
Vitamin E 27.108 mg 181%
Vitamin K 4005.273 mcg 3338%
Betain 3.781 mg 0%
Cholin 386.488 mg 70%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  214.4 g 78%
Sugars 14.9 g 30%
Ballaststoffe  76.9 g 275%
Carbohydrate 213.2 g 0%
Netto-Kohlenhydrate 199.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.472 g 0%
Arginin 4.936 g 0%
Asparaginsäure 9 g 0%
Cystein 0.879 g 0%
Glutaminsäure 11.215 g 0%
Glycin 3.206 g 0%
Histidin 2.099 g 0%
Isoleucin 3.552 g 0%
Leucin 6.153 g 0%
Lysin 5.192 g 0%
Methionin 1.197 g 0%
Phenylalanin 4.037 g 0%
Prolin 3.49 g 0%
Serin 3.972 g 0%
Threonin 3.31 g 0%
Tryptophan 1.003 g 0%
Tyrosin 2.292 g 0%
Valin 4.228 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 2746.14 mg 211%
Kupfer 3.01 mg 334%
Fluorid 1.21 mcg 0%
Eisen  31.32 mg 174%
Magnesium 741.69 mg 177%
Mangan 10.7 mg 465%
Phosphor 1030 mg 82%
Kalium 6694.32 mg 142%
Selen 44.98 mcg 82%
Natrium 570.26 mg 25%
Zink 11.49 mg 104%
andere
Nährstoff Menge  DV
Wasser 1062.224 g 0%
Asche 23.957 g 0%