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Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

This is a complete vegetarian meal that is easy to prepare, colorful, and full of flavor. The pungent taste of mustard greens and the sweetness of the sweet potatoes is a wonderful combination giving you a great way to enjoy the many health benefits from the nutritious ingredients in this recipe. The sweet potatoes are creamy tasting without the use of milk or cream while the mustard greens are sautéed using our Healthy Sauté cooking method, requiring no additional oil.

Prep and Cook Time: 30 minutes Ingredients: 2 medium sweet potatoes, peeled and sliced thin 1 medium onion, cut in half and sliced thin 3 medium cloves garlic, sliced 1 TBS + 1/4 cup chicken or vegetable broth 1/2 tsp curry powder 1/4 tsp turmeric 1 bunch mustard greens, stems removed, chopped 1 15 oz can diced tomatoes 1 15 oz can garbanzo beans, drained 3 TBS extra virgin olive oil salt and white pepper to taste

Directions:

1. Bring water to a boil in a steamer with a tight fitting lid. Peel and slice sweet potatoes in fairly thin slices so they will steam quickly (about 5-10 minutes).
2. While steaming potatoes, slice onion and garlic. Heat 1 TBS broth in 12 inch skillet. Healthy Sauté onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add 1/4 cup broth, garlic, curry powder, turmeric, and mustard greens. Stir occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes.
3. Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes more you can add a little broth. Serve mustard greens with mashed sweet potatoes.

   Serves 4

Healthy Cooking Tips:

When sweet potatoes are steamed, they pick up some moisture from the water. You should only need a little olive oil when mashing them. Mash well with the oil before adding any more liquid, otherwise they may be soggy.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes 1.00 serving 346.53 grams 282.47 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 14376.50 IU 287.5 18.3 excellent vitamin K 95.75 mcg 119.7 7.6 excellent vitamin C 63.38 mg 105.6 6.7 excellent dietary fiber 8.60 g 34.4 2.2 good folate 110.64 mcg 27.7 1.8 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

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