Greens and Beans
Greens and Beans is a hearty, rustic Italian-American dish that combines leafy greens like kale, escarole, or spinach with various beans, often cannellini or chickpeas. It's typically simmered in a savory broth with garlic, olive oil, and sometimes tomatoes or Italian sausage, creating a comforting, stew-like meal.
🍽️ Nutrition at a glance
This dish is generally high in fiber and plant-based protein from the beans, while being relatively low in fat unless prepared with significant amounts of sausage or oil. It provides key nutrients like iron, folate, and vitamins A and K from the greens, with a typical serving containing around 250-350 calories.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 5 g |
| Fiber | 9 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Vitamin A | 4500 IU |
| Vitamin C | 25 mg |
| Calcium | 120 mg |
| Magnesium | 80 mg |
| Potassium | 600 mg |
| Vitamin K | 120 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a classic example of 'cucina povera' (peasant cooking) from Italy, transforming simple, affordable ingredients into a nutritious staple. Nutritionally, the combination creates a complete protein profile when paired with grains, making it a particularly valuable dish in vegetarian and Mediterranean diets.
