Vegan Meal Prep: Ready-to-Go Meals and Snacks for Healthy Plant-Based Eating by JL Fields

Author:JL Fields [Fields, JL]
Language: eng
Format: epub, mobi
Publisher: Rockridge Press
Published: 2018-12-04T08:00:00+00:00

Prep Three

MEDITERRANEAN BEANS WITH GREENS MAKES 4 SERVINGS

Prep: 5 minutes / Cook: 10 minutes

I first shared this recipe in Vegan for Her, and it remains a staple in the meal planning work I do with clients because beans and greens are the perfect pairing. This balanced meal features foods commonly found in the Mediterranean diet, which is widely accepted as one of the healthiest diets in the world.

1 (28-ounce) can diced tomatoes with basil, garlic, and oregano

2 (15-ounce) cans cannellini beans, drained and rinsed

¼ cup diced green olives

½ cup vegetable broth

1 teaspoon extra-virgin olive oil or 1 tablespoon vegetable broth or water

4 teaspoons minced garlic (about 4 cloves)

10 ounces arugula

½ cup lemon juice (about 4 small lemons)

1.In a large saucepan or soup pot, bring the tomatoes with their juices, beans, olives, and broth to a boil. Reduce the heat and simmer for about 10 minutes.

2.Meanwhile, in a large skillet over medium-high heat, heat the olive oil. Add the garlic and sauté until it begins to brown, about 5 minutes. Add the arugula and lemon juice. Stir, cover, and reduce the heat to low. Steam for 3 minutes.

3.Divide the arugula evenly among 4 single-serving containers, then spoon the beans over the arugula. Let cool before sealing the lids.

Storage: Place the airtight containers in the refrigerator for 5 days or freeze for up to 2 months. Thaw in the refrigerator overnight, and reheat in the microwave for 2½ to 3 minutes or in a saucepan over medium heat for 10 minutes.

TIP: Switch this recipe up by alternating beans (try great northern or navy) and greens (spinach is excellent).

Per Serving: Calories: 310; Fat: 4g; Protein: 18g; Carbohydrates: 53g; Fiber: 18g; Sugar: 12g; Sodium: 810mg

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