This super yummy recipe is perfect for a cold winter day. It will also help to fight colds and illness (see health benefits).
Swiss Chard, Pinto Beans, & Fire Roasted Tomato Stew
Modified from recipe: here
Prep time: 10 minutes Cook time: 15 Minutes Servings: 4
(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
- Heat oil in a large skillet over medium heat.
- Add garlic and red pepper flakes and cook about 30 seconds.
- Add chicken broth, swiss Chard, and season with salt and pepper; cover and cook about 4minutes.
- Mix in pinto beans, tomatoes, lime juice, and a little more salt and pepper.
- Cover and cook until the chard is wilted (approximately 4 more minutes).
- Turn off heat and add goat cheese and parsley.
- 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).
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.