Swiss Chard, Pinto Bean, and Fire Roasted Tomato Stew

This super yummy recipe is perfect for a cold winter day. It will also help to fight colds and illness (see health benefits).

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Swiss Chard, Pinto Beans, & Fire Roasted Tomato Stew

Modified from recipe:  here

Prep time: 10 minutes Cook time: 15 Minutes Servings: 4

Ingredients:
(Use organic whenever possible)

  • Tablespoon extra virgin olive oil
  • 3 cloves minced garlic
  •  Red pepper flakes to taste
  • 1/3 cup chicken broth
  • 1 bunch rainbow swiss chard leaves torn into bite size pieces
  • 1 (15 oz) can pinto beans rinsed and drained
  • 1 (14.5 oz) can diced fire roasted tomatoes drained
  • 2 Tablespoons fresh lime juice (about 1/2 lime)
  • Zest of one lime
  • Salt and pepper to taste
  • 2 oz. Crumbled goat cheese
  • 1/4 cup fresh flat leaf Italian parsley

Directions:

  1. Heat oil in a large skillet over medium heat.
  2. Add garlic and red pepper flakes and cook about 30 seconds.
  3. Add chicken broth, swiss Chard, and season with salt and pepper; cover and cook about 4minutes.
  4. Mix in pinto beans, tomatoes, lime juice, and a little more salt and pepper.
  5. Cover and cook until the chard is wilted (approximately 4 more minutes).
  6. Turn off heat and add goat cheese and parsley.
  7. Enjoy!

*Health Benefits:

  • Swiss Chard: Rich in vitamin K, magnesium, and calcium for bone health. Vitamins A, C, and E, manganese, and zinc for antioxidant and anti-inflammatory benefits.
  • Pinto Beans: High in fiber and folate to help reduce cholesterol for heart health and maintain blood sugar levels.
  • Fire Roasted Tomatoes: Rich in lycopene for its antioxidant properties and for bone health.
  • Garlic: A good source of manganese, vitamin B6, and copper for cardiovascular health, antiviral, antibacterial, and anti-inflammatory benefits.
  • Lime: Rich in vitamin C for antioxidant health.
  • Red pepper flakes: Good source if vitamin A for anti-inflammatory benefits.
  • Parsley: Rich in vitamins K, A, & C.
  • Extra virgin olive oil: Rich in Vitamin E for anti-inflammatory benefits and heart health.
  • Goat cheese is a lower fat and calorie option (70 calories per 1 ounce serving/45 calories from fat) compared to cheddar (110 calories per 1 ounce serving/80 calories from fat).

*Source

I personally give this 5 stars (can I rate my own recipe?). It’s awesome! My husband (the meat eater) gives it 4 because he wants to add sausage to it. I’m sure you could easily do that.

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