Welcometo Rainbow Bridge Ojai.
Healthy Recipes
Authored By:  Bean Education & Awareness Network
Diet Type: Vegetarian
Ingredients:
  • Vegetable cooking spray
  • 4 cups chopped onion
  • 1 cup chopped mushrooms
  • 4 cloves garlic, minced
  • 1 teaspoon dried rosemary leaves
  • 4 cups torn Kale or spinach leaves
  • 1/4 cup raisins
  • 1/2 cup reduced-sodium vegetable broth or water
  • 1 can Navy or Great Northern Beans
  • 8 ounces bow tie pasta, cooked, warm
  • 2 tablespoons toasted pine nuts
  • 2 ounces Parmesan cheese, coarsely shredded
  • salt and pepper to taste
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Spray large skillet with cooking spray. Saute onion, mushrooms, garlic, and rosemary until tender, about 5 to 8 minutes.

    Add Kale, raisins, and broth or water to skillet; heat to boiling. Reduce heat and simmer, covered, until Kale is wilted, 5-8 minutes. Stir in beans and cook until broth is evaporated, 3-4 minutes. Stir bean mixture into pasta; sprinkle with half Parmesan cheese and pine nuts and toss. Season to taste with salt and pepper. Sprinkle with remaining Parmesan cheese.


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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 456
    Calories from Fat 79
     % Daily Value*
    Total Fat 9g14%
      Saturated Fat 4g18%
      Mono Fat 2g 
      Poly Fat 2g 
    Cholesterol 11mg4%
    Sodium 303mg13%
    Total Carbs 74g25%
      Dietary Fiber 14g57%
    Protein 25g 
    Iron40%
    Calcium41%
    Vitamin B-123%
    Vitamin B-630%
    Vitamin C104%
    Vitamin E6%
    Vitamin D3%
    Vitamin A61%
    Selenium50%
    Manganese90%
    Copper40%
    Zinc19%
    Pantothenic acid10%
    Niacin20%
    Riboflavin24%
    Thiamin33%
    Folate55%
    Potassium34%
    Phosphorus48%
    Magnesium33%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.