This vibrant dish combines sautéed greens with a creamy minty yogurt sauce, delivering a healthy dose of manganese and a delightful mix of flavors.
Serving Size: 2 to 3
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Active Ingredient
- Manganese: 1.826 mg (101% DV)
Ingredients
- 2 cups spinach (finely chopped)
- 2 cups Swiss chard (finely chopped)
- 1 cup black beans
- 1 tablespoon olive oil
- 2 garlic cloves (minced)
- 1⁄2 teaspoon cumin
- 1⁄2 teaspoon red pepper flakes
- 1 tablespoon lemon juice
- Salt as needed
- Black pepper as needed
For Mint Yogurt
- 1 cup yogurt
- 1⁄4 cup freshly chopped mint
- 1⁄4 cup freshly chopped basil
- 2 hot green chili peppers (chopped)
- Salt as needed
Directions
- Heat olive oil in a pan and add minced garlic, red pepper flakes, and cumin. Sauté until aromatic, then add spinach, black beans, and Swiss chard. Season with salt and cover with a lid. Simmer for about 8 to 10 minutes until the leaves are wilted.
- Add lemon juice and black pepper, then remove from heat.
- For mint yogurt, add mint, basil, and green hot peppers into a blender and blend until pureed.
- Add yogurt and mix well with a spatula. Season with salt and serve with the sautéed spinach and Swiss chard.
Why You’ll Love It
This dish is colorful and packed with nutrients from the Swiss chard, spinach, and black beans. The minty yogurt adds a refreshing balance to the savory greens. Enjoy it as a light lunch or as a side to complement other dishes.
Tips
Yogurt Consistency: For a creamier consistency, use Greek yogurt instead of regular yogurt.
Heat Adjustment: Reduce or omit the green chili peppers for a milder yogurt sauce.
Extra Garnish: Top the dish with a sprinkle of toasted nuts for added crunch.
Nutritional Information
| Nutrient | Amount per Serving | % Daily Value* |
| Calories | 200 kcal | 10% |
| Total Fat | 9 g | 14% |
| Saturated Fat | 2 g | 10% |
| Cholesterol | 5 mg | 2% |
| Sodium | 180 mg | 8% |
| Total Carbohydrate | 22 g | 7% |
| Dietary Fiber | 7 g | 28% |
| Sugars | 6 g | — |
| Protein | 9 g | 18% |
| Vitamin A | 6000 IU | 120% |
| Vitamin C | 40 mg | 44% |
| Calcium | 200 mg | 20% |
| Iron | 4 mg | 22% |
| Manganese | 1.826 mg | 101% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Note: Nutritional values are approximate and can vary based on ingredient brands and preparation methods.
