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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve this veggie side with tempeh and a crisp green salad.
Diet Types: Low Sodium, Vegan, Vegetarian
Ingredients:
  • 2 green onions, chopped
  • 1/4 cup extra virgin olive oil
  • 1 large clove garlic, crushed
  • 1/2 teaspoon salt-free seasoning
  • 1/8 teaspoon black pepper
  • 3/4 cup low-sodium Vegetable Stock
  • 2 cups asparagus, cut into 1" segments
  • 4 cups fresh or frozen corn kernels
  • 2 cups cooked Great Northern or navy beans
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Place scallions, olive oil, garlic, salt-free seasoning and black pepper in blender and blend until smooth. Set aside. Heat broth, asparagus, corn and Great Northern Beans in a saucepan and bring to a boil. Lower heat and simmer until asparagus is tender. Drain off any remaining cooking liquid. Add sauce from blender and toss to combine. Heat through and serve.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 401
    Calories from Fat 139
     % Daily Value*
    Total Fat 15g24%
      Saturated Fat 2g11%
      Mono Fat 10g 
    Sodium 73mg3%
    Total Carbs 60g20%
      Dietary Fiber 11g45%
      Sugars 0g 
    Protein 13g 
    Iron25%
    Calcium10%
    Vitamin B-625%
    Vitamin C19%
    Vitamin E10%
    Vitamin A5%
    Selenium10%
    Manganese45%
    Copper15%
    Zinc10%
    Potassium22%
    Phosphorus28%
    Magnesium22%
    Pantothenic acid8%
    Niacin18%
    Riboflavin12%
    Thiamin20%
    Folate45%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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