Beans and Greens is a simple, high-fiber meal made by simmering cannellini beans, kale, spinach, garlic, and lemon in a light broth. It’s healthy, cozy, and ready in about 20 minutes.
Lemon-flavored vegetables and beans
This Italian Beans and Veggies recipe is one of those back pocket dinners I make when I want something nutritious, quick, and satisfying without turning on the oven. Creamy cannellini beans are simmered in a garlicky broth with some crushed red pepper. Then top it off with spinach, Tuscan kale, and a bright lemon pop. It’s simple, inexpensive, and full of fiber and protein (especially if made with bone broth). If you like, top with a little Parmesan cheese and serve with crusty bread to make it extra special.
Why You’ll Love This Bean and Veggie Recipe
I’m trying to eat more beans to increase my fiber intake, and this canned beans and veggies recipe is perfect for helping me reach my goal. With over 10g of protein per serving, it’s perfect for meal prep! I think this would make a great side dish or meatless main dish and would go really well with garlic toast!
- fast: Because we use canned beans, the dish cooks quickly.
- High in fiber + protein: Even without meat, you feel full and satisfied.
- Perfect for Meatless Mondays Enjoy as a main dish or as a side with sausage or chicken for more protein.
- Easy to prepare and reheat meals: The expiration date is 4 days, and you can heat it in the microwave and eat it.
materials needed
A pantry staple, canned beans make a quick and easy meal. Below are some notes on the ingredients for this easy bean and vegetable recipe. See recipe card below for exact measurements.
- olive oil To sauté shallots and garlic
- Aromatic: Chopped Shallot and Garlic
- crushed red pepper for a little heat
- Canning Cannellini Beans: It is an inexpensive source of plant-based protein. Drain and rinse first.
- broth: Use vegetarian broth to keep the dish vegetarian, or chicken bone broth for a protein boost.
- Lemon zest and juice For a refreshing citrus scent
- Kosher salt and pepper With simple seasoning
- greens: Coarsely chop the spinach and Tuscan kale (also called dinosaur or kale). Lacinato Kale). Hold the kale leaves upside down and remove the stems. Hold the stem and move your hand down to remove the leaves.
- parmesan cheese It adds creaminess and enhances the flavor, but without being overwhelming. Skip if you don’t want to use dairy.
How to make beans and vegetables
You’ll need an immersion blender for step 3, but a regular blender will work too if that’s all you need. Place the beans in the blender, remove the plastic cap, and cover the opening with a dishtowel to allow steam to escape. If you don’t mind a quick, thin soup or mashing it with a fork, you can skip this step. See recipe card below for printable instructions.
- Stir-fry shallots, garlic, and red pepper. Add olive oil to a pot and fry over medium heat for 2 minutes.
- Boil the beans: Add cannellini beans, broth, zest, salt, and pepper and bring to a boil. Reduce the heat to low, partially cover the pot, and simmer for 15 to 20 minutes.
- Puree the beans. Increase the heat to medium-high and, using an immersion blender, blend in one-third of the beans. This step will thicken and cream the stew. Be careful not to overdo it. You’ll still need a lot of whole beans for texture.
- Add vegetables: Add kale and spinach and stir until wilted. If the pot is too full, cook in batches and add more as the vegetables cook.
- finish: Remove the pot from the heat, stir in the lemon juice, season with salt and pepper if necessary, and serve with the Parmesan cheese.
offer suggestions
Transform + Replace
- Make it spicy: Add more crushed red pepper. (Or just leave it out to make it a little smoother.)
- Exchange beans: Try the Great Northern or Navy Bean
- Make it vegetarian: Use vegetable broth. To make it vegan, omit the Parmesan cheese.
- Change green. Replace Tuscan kale or spinach with rainbow chard, collard greens, or mustard greens. Also, if you can’t find Tuscan kale, curly kale also works.
- Protein boost: Brown Italian Chicken with Shallots Stir-fry sausage, smoked pork or rotisserie chicken with vegetables.
- Add hub Rosemary, thyme, basil, etc.
save
- Refrigerated storage Eat white beans and vegetables for up to 5 days.
- hang tightly It can be stored in an airtight container for up to 3 months.
- Reheat: Thaw the dish in the refrigerator, then place it in the microwave or heat it on the stove until warm.
More Bean Recipes You’ll Love
For more side dishes and dinner ideas, check out: Five Delicious Bean Recipes To inspire your next meal!
produce: night soil
Serving Size: 3 /4 cups
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Heat a heavy-bottomed pot over medium heat. Add olive oil, shallots, garlic, and crushed red pepper flakes. Cook, stirring occasionally, until just beginning to soften, about 2 minutes. Add beans, bone broth, lemon zest, salt, and pepper.
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Bring the mixture to a boil, then reduce the heat to low. Cover part of the pot with a lid and simmer for 15-20 minutes until the beans are very tender.
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Reduce the heat to medium-low and using an immersion blender, blend in about 1/3 of the beans. Add spinach and kale and stir to mix well. You may need to do this in batches. Cook, stirring, until the vegetables are wilted and well combined with the beans.
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Turn off the heat, add lemon juice and stir. Season to taste with salt and pepper. Top with Parmesan cheese, if desired.
Final step:
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clothing material: 3 /4 cups, calorie: 218.5 calorie, carbohydrate: 33 g, protein: 14.5 g, province: 3.5 g, Saturated Fat: 0.5 g, Cholesterol: 3 mg, sodium: 329 mg, fiber: 10.5 g, sugar: 2 g
