Eat Smart  |  Posted 10.21.14

Beans and Greens

Beans and Greens

A healthy mix of fiber and calcium.


  • 1 Tbsp canola oil
  • 1 medium red onion, chopped
  • 1 lb greens, either mix of or one type (kale, spinach, collard), chopped
  • Salt and freshly ground black pepper, to taste
  • 1 12-oz jar commercially-roasted red bell peppers, drained and diced
  • 2 15-oz cans black beans, rinsed and drained
  • 2 Tbsp fresh cilantro leaves, finely chopped


  • Heat oil in a non-stick pan over medium-high heat until hot. Add onion and cook, stirring often, until soft and just beginning to brown. Mix in greens, salt and pepper to taste and sauté/cook. (If using spinach, until it is wilted and tender; if using kale and/or collards, until those greens are tender.) Mix in peppers and heat, stirring, until peppers are warmed. Remove from heat and keep warm.
  • Heat beans in a small saucepan. When heated through, remove from heat and stir in the cilantro. Divide beans among individual plates, arranging them in a mound in the center, then add greens to encircle the beans.

Per Serving: Calories 244.06, Calories From Fat 30.43, Total Fat 3.5g, Saturated Fat 0.42g, Cholesterol 0mg, Sodium 18.4mg, Potassium 676.49mg, Total Carbohydrates 41.07g, Fiber 15.69g, Sugar 1.34g, Protein 14.86g.

Recipe from American Institute for Cancer Research