Creamy, Cheesy Stress-free Beans & Greens

Recipe by Katie Mae

Makes 1–2 servings | Ready in 5 minutes | Stores 4 days in fridge

INGREDIENTS

10 oz cruciferous greens, thinly sliced or shredded (kale, cabbage, brussels, etc.)
¾– 1½ cups cooked beans (6 oz)
2–4 tablespoons nutritional yeast
1 tablespoon balsamic vinegar
freshly ground black pepper to taste

ACTION STEPS

  1. Place a steam basket in a medium-sized pot and add 1 to 2 inches of water, making sure the water doesn’t rise above the steamer. Add green vegetables and beans. Cover and steam for 6 to 8 minutes, or until the vegetables are cooked to your preference.
  2. Transfer the steamed vegetables and beans to a bowl. Sprinkle the nutritional yeast over the top, drizzle on the balsamic vinegar, and finish with black pepper to taste. Enjoy promptly.

CHEF’S NOTES

The cook time will depend on the size of your vegetables, and how tight the seal is on your steamer. In an electric pressure cooker, using the steamer setting, I prefer to set the timer for 5 minutes and release the pressure manually.
 
I enjoy this recipe as a single serving with ¾–1 cup of beans. This may be too many vegetables for you in one sitting. If so, adjust the bean and green portions to fit your preferences.

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THE STORY

This one meal has been a life-saver for the last several weeks. It’s a twist on my favorite go-to breakfast of Balsamic Greens & Tempeh.

I was having the Balsamic Greens & Tempeh dish so often that I thought it might be a good idea to switch it up. Tempeh, which is fermented soybeans, is very health-promoting and one of my favorite foods.

However, it can be an allergen for some. For that reason, and simply because more variety of plant foods is always a good idea, I thought I’d try using beans instead of the umami-rich soybeans.

As I tried out many types of beans with this dish, I realized that my favorites were the big creamy beans, like butter, cannellini, or even red kidney beans.

As is, just the combo of greens and beans is one of the most nutrient-dense combos you can make! Plus, I LOVE the convenience of using pre-washed and pre-grated greens like these from Trader Joe’s along with a can (or aseptic container) of organic beans with no-salt-added.

A short time later, I found myself overwhelmed with work, sleeping just 4-6 hours a night, and desperate to not catch the bug that everyone around me was getting.

Just when I needed it, I received an email from Dr. Greger sharing research on the NUMBER ONE FOOD FOR STRESS!

I was actually pretty surprised that he didn’t get give a whole list of foods for stress. Of course, the vast world of plant foods are all nutrient-rich and nourishing, but when it comes to stress there’s one specific power food:

Nutritional Yeast!

It’s the high level of beta-glucans in nutritional yeast that makes it so great for reducing physical and emotional stress.

I was thrilled as I’ve been falling for this yummy condiment more and more over the last couple months. Immediately, I made nutritional yeast a key component to my new staple of greens and beans.

Once the greens are steamed, the creamy beans are added, and you top it with the nutritional yeast, it’s a surprisingly creamy dish with a yummy “cheezy” flavor.

When you’re extraordinarily pressed for time, and you don’t want to eat off your plan of home-cooked, whole food, plant-based meals because your body needs this superman fuel, there’s no better choice than these Cheezy Stress-free Beans & Greens.
 

2 Comments

  1. Lorraine Biondo

    Are these recipes good for diabetics. Do they have nutritional values listed anywhere. Very excited about this site and so glad I joined. Thank u

  2. Lisa Forrest

    What a coincidence ! I have been alternating green peas or black eyed peas each day. And I have it with broccoli, cauliflower, and or collards. But last night for the first time, I actually used the nutritional yeast, which I sprinkled over the veggies. I had bought it a few months ago but had never tried it before. Thanks for the encouraging information.

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