Photo: Tyrrell Fitness And Nutrition
Estimated Nutrition (whole recipe, rough)
310
Calories
12g
Protein
15g
Fat
37g
Carbs
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 6 garlic cloves, peeled
- 2 tbsp olive oil
- 1/2 tsp crushed red pepper
- 2 1/2 cups broccoli
- 1 cup canned cannellini (white kidney beans), rinsed
- 2 tbsp lemon juice
- Baquette slices, toasted
- =
Directions
1
Preheat oven to 350. Combine garlic, oil and red pepper in a small custard cup. Cover tightly with foil. bake until garlic is tender, about 35 minutes.
2
Steam broccoli until tender, about 8 minutes. Process with beans, lemon juice and oil/garlic mixture.Spread on bread and enjoy.
Recipe sourced from
fandom