🥣 Mediterranean White Beans & Greens
This cozy, rustic dish is packed with creamy cannellini beans, vibrant greens, garlicky olive oil, and warm Mediterranean herbs. It’s easy, affordable, and endlessly satisfying whether served on its own, with crusty bread, or tossed with pasta.
📋 Ingredients:
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 small onion, diced
- ½ tsp red pepper flakes (optional)
- 1 can (14 oz) diced tomatoes
- ½ tsp dried oregano
- ½ tsp dried basil
- ½ tsp salt, or to taste
- ¼ tsp black pepper
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 1 small head escarole, chopped (or substitute spinach or kale)
- ¼ cup vegetable broth or water
- Grated Parmigiano Reggiano, for serving
- Optional: Crusty bread or cooked ditalini pasta
👩🍳 Instructions:
- Heat olive oil in a large pot or skillet over medium heat.
- Add garlic, onion, and red pepper flakes (if using). Sauté for 3–4 minutes until softened and fragrant.
- Stir in diced tomatoes (with juice), oregano, basil, salt, and pepper. Simmer for 5 minutes.
- Add the cannellini beans and chopped escarole (or greens of choice). Stir to combine.
- Pour in vegetable broth or water. Cover and simmer for 10–15 minutes, until greens are tender.
- Adjust seasoning to taste.
- Serve warm with grated Parmigiano on top. Optionally, spoon over cooked pasta or pair with crusty bread.
📝 Notes:
- Escarole is a traditional choice for Mediterranean bean dishes, but spinach or kale works beautifully too.
- For extra depth, add a splash of lemon juice or balsamic vinegar before serving.
- Make it a full meal by serving over quinoa, pasta, or rice.
💡 Tips:
- Add a Parmesan rind to the pot during simmering for extra umami.
- Want more protein? Add chickpeas or stir in a poached egg on top.
- Store leftovers in the fridge for up to 4 days – flavors deepen over time.
- Make it spicy by increasing red pepper flakes or adding Calabrian chili paste.
🍽️ Servings:
- Serves 4 generous portions
- Easily doubles for batch cooking or meal prep
⚖️ Nutritional Info (Per Serving, Approximate):
- Calories: 280
- Protein: 11g
- Fat: 8g
- Carbs: 38g
- Fiber: 10g
- Sugar: 4g
- Sodium: ~450mg (depends on broth and canned ingredients)
🌟 Benefits:
- High in fiber and plant-based protein
- Supports heart health with olive oil and beans
- Naturally vegetarian and can be made vegan (omit cheese)
- Rich in antioxidants, iron, and folate from beans and greens
- Budget-friendly and made from pantry staples
❓ Q/A:
Q: Can I make this vegan?
A: Yes! Just omit the Parmigiano or use a plant-based cheese alternative.
Q: Can I freeze it?
A: Absolutely. Let it cool fully, then freeze in portions for up to 2 months.
Q: What’s the best green to use?
A: Escarole is classic, but kale holds up well in leftovers, and spinach wilts quickly for a softer texture.
Q: How do I make it more filling?
A: Serve it over cooked pasta, quinoa, or pair with fried eggs for a protein boost.
Q: Can I add meat?
A: Yes! Add browned Italian sausage or shredded rotisserie chicken if not keeping it vegetarian.