Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

Dec. 29, 2015

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Adding legumes like black-eyed peas to your diet may help you feel fuller. Because beans are high in fiber, they not only help you feel full with fewer calories but also improve your glucose metabolism, cholesterol levels, and digestion.


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Southern Beans and Greens

Southern Beans and Greens

This traditional Southern combination creates a beautiful dish with a heavenly blend of flavors. In the South, black-eyed peas represent good fortune when eaten at the new year. Serve it with a side of rice or your favorite grain.

Makes 4 servings


1 cup vegetable broth or water
3 cups cooked or canned beans, drained (any kind)
1/2 teaspoon crushed garlic
4 cups chopped fresh kale, stems and center ribs removed, lightly packed
1 teaspoon olive oil
Salt, to taste
Black pepper, to taste
Tabasco sauce, to taste


Combine beans, broth or water, and garlic in a large saucepan. Place chopped kale on top of beans and bring to a boil. Cover, reduce heat to low, and simmer until kale is tender, about 15 to 20 minutes. Remove from heat and stir in oil, salt, black pepper, and Tabasco sauce to taste.

Per 1-cup serving: Calories: 219; Fat: 1.9 g; Saturated Fat: 0.3 g; Calories from Fat: 7.8%; Cholesterol: 0 mg; Protein: 14.4 g; Carbohydrates: 38.4 g; Sugar: 1.9 g; Fiber: 9.9 g; Sodium: 424 mg; Calcium: 176 mg; Iron: 5.7 mg; Vitamin C: 30.8 mg; Beta Carotene: 6207 mcg; Vitamin E: 2.1 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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