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Mashed White Beans and Sauteed Kale with Poached Egg


Mashed White Beans and Sauteed Kale with Poached Egg

Serves: 2

Category: Main Dishes - Non-Vegan
Author: www.DrFuhrman.com
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Ingredients:

2 plum tomatoes, chopped
1/4 cup chopped red onion
1 clove garlic, minced
1 tablespoon chopped fresh cilantro or parsley
1 1/2 cups cooked Great Northern or other white beans or 1 (15 ounce) can no-salt-added or low sodium white beans, UNDRAINED
1/2 cup bean cooking liquid, liquid from canned beans or water
1 tablespoon nutritional yeast
1/2 teaspoon grated lemon zest (use organic lemon)
1/4 teaspoon ground black pepper
5 cups chopped kale
2 tablespoons white vinegar
2 eggs (see note)

Instructions:

In a small bowl, combine tomatoes, onion, garlic and cilantro or parsley. Set aside.

Place beans and 1/2 cup of their cooking liquid (or water) in a saucepan and bring to a boil. Cook 4 minutes, remove from heat and stir in nutritional yeast, lemon zest and black pepper.

In a dutch oven, heat 2-3 tablespoons of water and water saute kale until wilted, about 3 minutes. Remove from dutch oven and keep warm. Wipe the pot clean and fill halfway with water. Bring to a simmer and add vinegar.

Break each egg into a custard cup or measuring cup and gently pour into the water. Cook for 3-4 minutes to your desired degree of doneness. While eggs are cooking, divide beans between two plates and top with sauteed kale. Carefully remove eggs from the water with a slotted spoon and place on kale. Top with tomato mixture.

Note: Sliced avocado can be substituted for the eggs.

Calories 383; Protein 28 g; Carbohydrates 57 g; Sugars 3 g; Total Fat 6.7 g; Saturated Fat 1.9 g; Cholesterol 185 mg; Sodium 238 mg; Fiber 14.7 g; Beta-Carotene 15829 ug; Vitamin C 215 mg; Calcium 398 mg; Iron 9.2 mg; Folate 191 ug; Magnesium 164 mg; Potassium 1768 mg; Zinc 4.2 mg; Selenium 19 ug

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