Description
A flavorful and nutritious Mediterranean-inspired dish featuring white cannellini beans cooked with fresh greens, tomatoes, and aromatic spices. This versatile recipe is perfect as a light main course or a hearty side, packed with plant-based protein and fiber, and easily adapted to suit various dietary preferences.
Ingredients
Scale
Vegetables & Herbs
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 can (15 ounces) diced tomatoes
- 4 cups fresh spinach or kale, chopped
- 2 tablespoons fresh parsley, chopped
Beans & Broth
- 2 cans (15 ounces each) cannellini beans, drained and rinsed
- 1/2 cup vegetable broth
Spices & Seasonings
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Juice of 1/2 lemon
Oils & Extras
- 2 tablespoons olive oil
- Crumbled feta for serving (optional)
Instructions
- Heat the olive oil: In a large skillet over medium heat, warm 2 tablespoons of olive oil until shimmering, preparing the base for sautéing the vegetables.
- Sauté the onion: Add the diced onion to the skillet and cook for 4 to 5 minutes until it softens and becomes translucent, creating a flavorful foundation.
- Add garlic: Stir in the minced garlic and cook it for about 1 minute until fragrant, being careful not to let it burn.
- Add tomatoes, beans & spices: Incorporate the diced tomatoes, drained cannellini beans, vegetable broth, dried oregano, smoked paprika, red pepper flakes (if using), salt, and black pepper. Stir well to combine all ingredients.
- Simmer to blend flavors: Let the mixture simmer gently for 10 minutes, stirring occasionally, allowing the beans to absorb the spices and the flavors to meld.
- Cook the greens: Add the chopped spinach or kale to the skillet and cook for 2 to 3 minutes until the greens are wilted and tender.
- Finish with lemon and parsley: Stir in the juice of half a lemon and the fresh chopped parsley to brighten the dish with fresh acidity and aroma.
- Serve warm: Dish the beans and greens into bowls or plates, topping with crumbled feta cheese if desired. This dish pairs beautifully with crusty bread or can be served over rice for a complete meal.
Notes
- This dish can be served as a light main course or a hearty side dish.
- Swiss chard is a great alternative to spinach or kale for a different flavor and texture.
- For extra protein, consider adding grilled chicken or shrimp to the recipe.
- Omit feta cheese to make the dish vegan and dairy-free.
- Adjust red pepper flakes according to your preferred spice level or omit entirely for a milder dish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course, Side Dish
- Method: Sautéing, Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 240
- Sugar: 5 g
- Sodium: 540 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 9 g
- Protein: 11 g
- Cholesterol: 0 mg
