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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