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Mushrooms and Beans over Crispy Kale

By: www.DrFuhrman.com


by 6 members

G - BOMBS

Category: Main Dishes - Vegan

Mixed mushrooms (portobello, cremini, shiitake) share the spotlight with crispy kale in this delicious dish, with its high-nutrient combination of flavors and textures.

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  • Recipe
  • My Notes
  • Nutrition Facts
  • Ratings & Comments (6)
2

Ingredients

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MUSHROOMS AND BEANS
2-4 garlic cloves, chopped
1 shallot, chopped
1 pound mixed mushrooms (portobello, cremini, shitake), sliced or quartered
1 cup cooked kidney beans or canned no-salt-added or low sodium, rinsed and drained
1/2 cup vegetable broth, no-salt-added or low sodium
1 tablespoon sherry vinegar or balsamic vinegar
1/2 teaspoon fresh thyme, chopped
1/8 teaspoon black pepper
FOR THE SAUCE
1 1/4 cups vegetable broth, no-salt-added or low sodium
2 teaspoons arrowroot powder
1 tablespoon tomato paste
1/4 cup raisins
CRISPY KALE
1 bunch kale, tough stems and center ribs removed, chopped

Instructions:

For Mushrooms and Beans:
Rub a large nonstick skillet with a small amount of olive oil and heat over medium high heat. Add garlic, shallots and mushrooms and cook, stirring frequently, until mushrooms are tender and liquid is evaporated.
Add kidney beans and vegetable broth and cook until heated through. Stir in vinegar, thyme and black pepper. Cover and set aside.

For the sauce:
Heat 1 cup of vegetable broth in small saucepan. Add tomato paste and raisins, simmer on low heat for 3 minutes. Whisk arrowroot into remaining 1/4 cup vegetable broth. Add to sauce and heat until mixture is slightly thickened.

For Crispy Kale:
Preheat oven to 350 degrees F. Rub baking dish with small amount of olive oil. Spread kale leaves on baking pan making sure not to overlap the pieces on each other. This will help it to crisp evenly. Bake for 10-15 minutes until the edges start to get crispy.

Serve mushrooms and kidney beans on a bed of crispy kale topped with sauce.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 2

Per Serving:

Calories 302
Protein 17 g
Carbohydrates 62 g
Total Fat 1.3 g
Saturated Fat 0.2 g
Cholesterol 0 mg
Sodium 176 mg
Fiber 10.9 g
Beta-Carotene 6618 ug
Vitamin C 91 mg
Calcium 210 mg
Iron 6 mg
Folate 198 ug
Magnesium 98 mg
Zinc 4 mg
Selenium 62 ug

My Rating: 
(click on a star to select your rating)

Kathy0227

10/12/2015 06:28 PM

Rated this recipe:

I really enjoyed this dish. It will become one of my favorites.
Reply

drooh

05/21/2015 09:46 PM

Rated this recipe: (no rating)

I am a little confused, it's says Add garlic, shallots and mushrooms and cook, stirring frequently, until mushrooms are tender and liquid is evaporated. My questions is what liquid? It's says after to add veg broth and vinegar..

I've made this recipe before and it was good but can't remember what I did for that part.
Reply

zuchini

03/02/2012 07:54 AM

Rated this recipe:

Really, 3 1/2 *. I agree with Sandi, lacks the "wow" factor, but a very delicious dish. Since, as Fearlesscln, didn't know if the recipe could decide between tomato paste and sauce, I decided to cut up a big tomato into small pieces and stew it over low flame until turned into sauce, then added the raisins and arrowroot. this worked fine. Also, I added a 1/4 c red wine to the mushroom sauce to add a depth of flavor. Hopefully that passes muster with ETL.
Reply

Sandi

01/31/2012 05:37 PM

Rated this recipe:

Although this lacked the "wow" factor of most of the recipes here, it was still very good. I didn't have raisins, so I used dried cherries and prunes instead, which were delicious.
Reply

Lema

01/30/2012 07:35 PM

Rated this recipe:

This is a lovely, delicious dish that we really enjoyed.
Reply

Fearlesscln

01/28/2012 07:05 AM

Rated this recipe: (no rating)

The ingredient list says tomato sauce, the directions say tomato paste. There is a big difference between the two???????????
Reply