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Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
This complete meat-free meal is an easy to prepare, colorful, and flavorful addition to your Healthiest Way of Eating. 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 this recipe.
Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes Prep and Cook Time: 30 minutes

Ingredients:

Directions:

  1. Bring 2" of water to a boil in a steamer with a tight fitting lid. Peel and slice sweet potatoes into ½" slices so they will steam quickly (7 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

Nutritional Profile

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
1.00 serving
(346.53 grams)
Calories: 282

NutrientDRI/DV

 vitamin A160%

 vitamin K106%


 fiber34%

 folate28%

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
Calories: 282

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A1437.74 mcg RAE16010.2excellent
vitamin K95.75 mcg1066.8excellent
vitamin C63.38 mg855.4excellent
fiber8.60 g342.2good
folate110.64 mcg281.8good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

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

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