Sweet Kale and Bean Mix
1 serving of sweet kale and bean mix contains 276 Calories. The macronutrient breakdown is 64% carbs, 18% fat, and 18% protein. This is a good source of protein (24% of your Daily Value), fiber (56% of your Daily Value), and potassium (22% of your Daily Value).
- Makes
- 3 servings
- Prep Time
- 10 minutes
- Cook Time
- 5 minutes
Ingredients
Coconut oil 1 tbsp or 14g
Directions
- Wash kale and de-stem, then cut or tear into ribbons. Dice the onion, mince the garlic (or use pre-minced from a jar), and chop the apple.
- Heat coconut oil in a skillet and add onion and minced garlic. Sauté until golden brown.
- Add kale and sauté til almost cooked (this only takes about a minute).
- Add chopped apple, black beans (drained), salt and sugar. Cook til heated through, and until the apple is just tender.
- Remove from stove and serve.
Nutrition Facts
For 1 serving of sweet kale and bean mix (367g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 276 | |
| Fats | 6g | 8% |
| Saturated fats | 4g | 21% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 1008mg | 44% |
| Carbs | 48g | 17% |
| Net carbs | 32g | |
| Fiber | 16g | 56% |
| Sugar | 13g | |
| Protein | 13g | |
| Calcium | 202mg | 20% |
| Iron | 4mg | 52% |
| Potassium | 1036mg | 22% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 48μg | |
| Beta carotene | 5315μg | |
| Caffeine | 0mg | |
| Choline | 40mg | 7% |
| Copper | 2mg | 187% |
| Fluoride | 3μg | |
| Folate (B9) | 225μg | 56% |
| Lycopene | 0μg | |
| Magnesium | 101mg | 24% |
| Manganese | 1mg | 45% |
| Niacin | 2mg | 12% |
| Pantothenic acid | 0.4mg | 9% |
| Phosphorus | 260mg | 37% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 25% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 28% |
| Vitamin A IU | 8971IU | |
| Vitamin A | 449μg | 50% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 34% |
| Vitamin C | 119mg | 132% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 635μg | 529% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 13g | |
| Sucrose | 3g | |
| Glucose | 3g | |
| Fructose | 5g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 21% |
| Monounsaturated fats | 0.3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.5g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.5g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |
