Cropedia:Mixed Bean Salad

Mixed Beans with Kale and Tomato - Vegan

'*' These items can be purchased from the UBC Farm or LFS Orchard Garden

This recipe makes about ½ cup dip. For larger parties, simply multiply the recipe according to the number of guests.

Ingredients

1 tsp. Canola oil

½ tsp. *Garlic

1 oz. Red onion

1 oz. Celery, diced small

1 oz. *[Carrot|Carrots]], diced small

2 oz. *Tomatoes, diced

½ cup Broth, vegetable

1 oz. Kidney beans, canned or pre-cooked

2 oz. Chickpeas, canned or pre-cooked

1 oz. Black beans, canned or pre-cooked

1 tsp. *Oregano

2 oz. *Kale, Chopped

2 oz. *Mixed green beans (green, yellow or purple)

to taste Salt & pepper

1 tsp. *Parsley

1 Tbsp. Green onion

Method

- In a skillet, heat the oil. Add the garlic, red onion, celery and carrots. Cook until tender, about 7 minutes.

- Add the tomatoes, canned beans, spices and broth. Cook another 5 minutes.

- Add the fresh green beans and kale. Cook 3 minutes more.

- Serve with parsley and green onion as garnish.

Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French BSc

Mixed Beans with Kale and tomato

1 serving= 18.11 oz. (513.52 g)

ENERGY

Kilocalories 271.27 kcal

Protein 11.47 g

Carbohydrate 46.03 g

Fat, Total 6.3 g

FAT

Saturated Fat 0.6 g

Monounsaturated Fat 3.16 g

Polyunsaturated Fat 2.07 g

Trans Fatty Acid 0.02 g

Cholesterol 0 mg

ESSENTIAL FATTY ACIDS

Omega-6 Linoleic 1.42 g

Omega-3 Linolenic 0.61 g

CARBOHYDRATES

Dietary Fiber, Total 11.95 g

Sugar, Total 12.59 g

OTHER

Weight 513.52 g

Water 0.33 L

Alcohol 0 g

VITAMINS

Thiamin 0.3 mg

Riboflavin 0.26 mg

Niacin 2.17 mg

Vitamin B6 0.74 mg

Vitamin B12 0 µg

Folate (DFE) 161.62 µg

Vitamin C 95.18 mg

Vitamin D (ug) 0 µg

Vitamin A (RAE) 735.62 µg

Vitamin A (IU) 14,983.87 IU

alpha-tocopherol (Vit E) 1.7 mg

MINERALS

Calcium 186.6 mg

Iron 4.14 mg

Magnesium 98.55 mg

Potassium 1,048.22 mg

Zinc 2.14 mg

Sodium 790.21 mg