Thank you all so much for the wonderful comments, both here and on Facebook, about my calcium post! I was really happy to hear that so many of you found it helpful, and I look forward to possibly tackling other nutrients (like iron) with a similar, food-based approach.
Since we’re focusing on calcium this week, I thought it would be an especially good time to share a calcium rich recipe. These simple stewed pinto beans and collard greens are smoky, savory, and oh-so delicious, and they also happen to deliver about 30% of your RDA of calcium in a single serving.
Collards are one of the most calcium rich leafy greens (1 cup of cooked collards provides about 270 milligrams calcium, which is 27% of the RDA of 1,000 milligrams), and pinto beans provide about 50 milligrams in a half cup. Together, these two ingredients offer bone-building calcium, along with tons of fiber, folate, potassium, magnesium, iron, and protein.
Not bad for one very simple, plant-based meal.
The secret of this recipe is to allow the onions to get nice and golden–almost caramelized–before adding the garlic and greens, and then to add smoked paprika (collards are often cooked with pork and bacon in traditional preparations, and the smoked paprika helps to evoke some of that flavor).
The result is a dish that’s simultaneously smoky, salty, and sweet. In spite of all of the flavor, it features a pretty short ingredient list, and it comes together quickly enough that I was recently able to whip it up for a low-stress weekend lunch. The tahini drizzle is totally optional, but it provides a touch of bright acidity from the lemon, extra garlicky flavor, and just a bit of extra bone-building power (sesame seeds are relatively high in calcium).
The greens and beans can be enjoyed just as they are, or you can choose to serve them over a cooked grain. Nutty brown rice is especially nice, as would be millet, bulgur, or quinoa. If you’re having a busy day and you’d like to put together a very simple lunch, scooping the stewed greens on to some toast is absolutely delicious–especially with the tahini.
This really is one of those recipes that proves the “simple is best” maxim when it comes to cooking. It’s so easy to make, but it gives you a batch of nutrient dense ingredients that you can use in different ways as the week goes on. I hope you’ll enjoy it, and that you’ll put some of your own touches on it.
Have a lovely end of the week, everyone, and see you soon for weekend reading!
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This was so simple and delicious!!! I had some mustard greens from my local micro greens farm. I used pinto and canilini beans. Served it on mixed grains. I could have eaten the entire thing myself.made great leftovers too! Thanks!!
So glad you liked it, Barb!
Simple and nice Recipe
Easy and delicious. Used dried pinto beans cooked in Instapot and instead of vegetable broth used liquid from cooking beans. Chopped some leftover frisee lettuce and added just before serving. Truly delicious. May make tahini drizzle on next serving.
So glad that you enjoyed it, Sandy Lynn!
This was perfect! The combo of collards and pinto beans was exactly what I was looking for, and the dish turned out fantastic. Even my partner, who doesn’t like things that taste too “green,” went back for second helpings. Thanks!
So glad you enjoyed!
I run a CSA and we had a potluck for community members last night. I wanted them to taste collards as it is one of the least popular items we offer. I’m doing my best to get everyone onboard the collard train.
The recipe was a hit! Thank you!
(I added turnip greens along with the collards.)
Yum! So glad it was a hit!
This recipe was so incredibly delicious. I loved the finishing touch of the Tahini drizzle. Your recipe has been added to my recipe bible.
Thank you so much,
Hi Susan, I’m so delighted to hear that you enjoyed it!
Just made this and it is delicious. I added a splash of vinegar at the end because I didn’t make the tahini drizzle. (Because I didn’t have tahini). Thank you for a great recipe!!
Vinegar sounds simple, and lovely. I’m glad you enjoyed it!
Followed the recipe exactly as written. Very very good. Am definitely going to make again.
this recipe sounds amazing! i have some dried pintos in my pantry that i have been itching to find another use for, and collards are in season (and on sale!) at the farmer’s market this week. I’ll take that as a sign to make this beautiful, delicious, nutrient-packed dish. cheers!
Great recipe — I’ve made it twice now! Also, I added a little dijon mustard and honey (it’s not completely vegan, I know) to amp up the dressing.
So glad you enjoy it!
I made this for the fam tonight, Gena, and it was delish! Thank you for the recipe!
I’m so glad you like it, Erin! I want to experiment with more varieties 🙂
Very nice blog
This looks amazing! I am trying to pay more attention to my calcium intake since I am pregnant, and I didn’t get to mention it on your calcium page, but I am disappointed you didn’t mention anything about that on your page! I keep reading in pregnancy books that it is super important to get enough calcium while pregnant and breastfeeding since if you aren’t eating enough, your body will use your own storage (ie your bones) in order to get enough to the baby. Not all vitamins and nutritions are taken from the body, but apparently calcium will.
This looks like such a southern meal haha
This is the perfect use for the pinto beans currently ageing in my pantry!
Just wondering- do you use hulled or unhulled tahini? I currently use the latter, given it’s significantly higher calcium content, but it never looks quite as pretty as the drizzle you made here!
Elise, I typically use hulled, but the higher calcium content of unhulled is certainly a plus!
Good to know 🙂
I just made this and is was a+++
Hooray! I’m so glad to hear it.
This looks delicious Gena! 🙂
I love the nutritional info too – great work!! xoxo
that sounds delicious, I’m looking forward to trying it 🙂