Thursday, October 18, 2012

Swiss Chard, Black Beans, and Wheat Berries

I recently had fun working with Talk About Healthy making my first cooking video. It has been a learning experience. Most of all, I'm thrilled to present healthy and tasty recipes to my readers with a pinch of nutrition information to help you make the best food choices for you and your family. This video for Swiss chard, black beans, and wheat berries presents a very simple and nutritious recipe. The combination of ingredients provides a powerhouse of nutrients for health. Protein, iron, vitamin C, magnesium, lycopene, lutein, and fiber are only a few nutrients you'll get when you eat a serving. This recipe provides these nutrients (and more) in a tasty package. Give it a try and let me know what you think. You can add other seasonings to suite your taste preferences. My son always adds a nice dose of Sriracha! Happy and healthy eating! 

Swiss Chard, Black Beans, and Wheat Berries

2 T. olive oil

2 cloves garlic, minced

2 small bunches or 1 large bunch Swiss chard, leaves and stems chopped

1 14-oz can black beans, rinsed and drained

2 large tomatoes, chopped into large pieces

1 ½ cup cooked wheat berries

1 bunch green onions, chopped

salt and pepper to taste

Cook wheat berries:

add ½ cup dry wheat berries to 1 ½ cup water. Bring to a boil under medium-high heat, reduce heat to low, cover and simmer about 15 minutes until all the water is absorbed. Set aside.

Heat olive oil under medium-high heat, add garlic and cook 1-2 minutes until fragrant, but not brown. Add Swiss chard in 2 batches. When the first batch cooks down, add the second batch. Cook approximately 3 minutes. Add tomatoes and cook another 3 minutes. Add black beans and wheat berries and cook until warm, approximately 5 minutes. Season with salt and pepper. Stir in green onions. Serve and enjoy.

Makes 6 one cup servings

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