Ingredients:
- improvisational cooking - according to personal preference, adjust bean and or tomatoe amount to whatever degree, along with spices. make your food taste just the way you want it to taste
Directions:
- Pour the water Into a large to medium sized pot and place on medium high heat.
- Once water is boiling, add black, red, and garbanzo beans. stir 3 minutes before adding tomatoes, onions, and garlic. stir one minute before adding spices. adjust spices to taste
- Put heat on med low. cook 20-30 minutes or until all vegetables are soft and tender.
- Add swiss chard or kale and cook another 2-3 minutes. turn off heat.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 55.52 Kcal (232 kJ) | ||
| Calories from fat | 3.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.42g | 1% | |
|---|---|---|---|
| Sodium | 106.61mg | 4% | |
| Potassium | 229.03mg | 5% | |
| Total Carbs | 10.15g | 3% | |
| Sugars | 1.42g | 6% | |
| Dietary Fiber | 2.61g | 10% | |
| Protein | 3.31g | 7% | |
| Vitamin C | 2.6mg | 4% | |
| Iron | 1.2mg | 7% | |
| Calcium | 25.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 130.47 Kcal (546 kJ) | ||
| Calories from fat | 8.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.99g | 1% | |
|---|---|---|---|
| Sodium | 250.56mg | 4% | |
| Potassium | 538.25mg | 5% | |
| Total Carbs | 23.85g | 3% | |
| Sugars | 3.33g | 6% | |
| Dietary Fiber | 6.14g | 10% | |
| Protein | 7.78g | 7% | |
| Vitamin C | 6.1mg | 4% | |
| Iron | 2.8mg | 7% | |
| Calcium | 60.4mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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