Mediterranean White Beans & Greens
📖 Description
This rustic dish features tender cannellini beans simmered in a garlicky tomato base with aromatic herbs, hearty greens, and a hint of heat. Perfect for weeknight dinners, meal prep, or as a side with pasta or crusty bread. It’s Mediterranean magic in a bowl!
📋 Ingredients
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 small onion, diced
- ½ tsp red pepper flakes (optional, for heat)
- 1 can (14 oz) diced tomatoes, with juice
- 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 & rinsed
- 1 small head escarole, chopped (or substitute with spinach, kale, or Swiss chard)
- ¼ cup vegetable broth (or water, to simmer)
- Grated Parmigiano Reggiano, for garnish
- Crusty bread or cooked ditalini pasta, optional for serving
👨🍳 Instructions
- Sauté Aromatics:
In a large skillet or pot, heat olive oil over medium heat. Add garlic, onion, and red pepper flakes. Sauté for 3–4 minutes until softened and fragrant. - Simmer Tomatoes & Spices:
Stir in diced tomatoes (with juice), oregano, basil, salt, and pepper. Let it simmer for 5 minutes, allowing the flavors to blend. - Add Beans & Greens:
Add cannellini beans and chopped escarole (or spinach/kale). Pour in the vegetable broth. Cover and let it simmer for 5–7 minutes, until the greens are wilted and tender. - Adjust Seasoning:
Taste and adjust salt, pepper, or chili flakes as needed. - Serve:
Ladle into bowls and top with grated Parmigiano Reggiano. Serve with toasted bread or spoon over pasta for a heartier meal.
📝 Notes & Tips
- Greens: Escarole adds slight bitterness, but spinach or kale works great for a milder taste.
- Make It Creamy: Mash a few beans in the pot for a creamier texture without adding dairy.
- Extra Protein: Add grilled chicken, sausage, or a poached egg on top for a protein boost.
- Spicy Kick: Increase the red pepper flakes or add a splash of harissa.
- Storage: Keeps well in the fridge for up to 4 days. Reheat gently.
🍽️ Servings
- Serves: 4
- Prep Time: 10 minutes
- Cook Time: 20 minutes
🥗 Nutritional Info (Per Serving, Approx.)
- Calories: ~290
- Protein: 13g
- Carbs: 30g
- Fat: 10g
- Fiber: 9g
- Sugar: 4g
- Sodium: Moderate (lower if you use low-sodium beans & broth)
💪 Health Benefits
- ✅ Heart-Healthy Fats from olive oil
- ✅ High in Fiber — aids digestion and satiety
- ✅ Plant-Based Protein from white beans
- ✅ Rich in Iron & Calcium from greens
- ✅ Antioxidants from tomatoes and garlic
❓ Q&A
Q: Can I use dry beans instead of canned?
A: Yes! Soak overnight and cook until tender before using.
Q: Is it freezer-friendly?
A: Yes, freeze in airtight containers for up to 2 months. Thaw in fridge before reheating.
Q: What can I substitute for escarole?
A: Spinach, kale, Swiss chard, or even arugula for a peppery kick.
Q: Can I make it oil-free?
A: Yes, sauté onions and garlic in water or veggie broth instead of oil.
Would you like a printable version or a variation with added pasta or meat? Let me know — happy to customize! 🍲✨