Mediterranean White Beans and Greens
Mediterranean White Beans and Greens is a delightful dish that perfectly combines comfort and nutrition. This hearty recipe is not just a meal; it’s a taste of the Mediterranean made with wholesome ingredients. Featuring creamy cannellini beans, vibrant greens, and aromatic herbs, it evokes a sense of warmth and nostalgia that makes it perfect for any gathering or family dinner. With easy step-by-step directions, you can whip up this dish in no time, creating a comforting bowl of flavors that everyone will love.
Why You’ll Love This Recipe
This Mediterranean White Beans and Greens recipe is a true gem for several reasons. First and foremost, the prep time is minimal, making it an ideal choice for weeknight dinners when time is short. The ingredients are simple yet nutritious, packed with protein and fiber. Moreover, this dish is incredibly versatile – you can easily adapt it by substituting greens or adding spices to suit your taste. It’s also a crowd-pleaser, appealing to both vegetarians and meat lovers alike.
Ingredients
- 2 tbsp extra virgin olive oil: Rich and fruity, this oil adds depth to the dish.
- 3 garlic cloves, minced: Aromatic and pungent, garlic infuses flavor into the sauté.
- 1 small yellow onion, diced: Sweet and slightly tangy, onion offers a comforting base.
- 1/2 tsp red pepper flakes (optional): A hint of spice to add warmth to the meal.
- 1 can (14 oz) diced tomatoes, undrained: Juicy and tangy, these tomatoes brighten the dish.
- 1/2 tsp dried oregano: Earthy and fragrant, oregano complements the Mediterranean theme.
- 1/2 tsp dried basil: Sweet and fragrant, basil enhances the overall flavor profile.
- 1/2 tsp sea salt: Essential for balancing flavors.
- 1/4 tsp black pepper: Adds subtle heat and depth.
- 2 cans (15 oz each) cannellini beans, drained and rinsed: Creamy and mild, these beans provide body and nutrition.
- 1 small head escarole, chopped (or use spinach or kale): Crisp and slightly bitter, escarole adds texture.
- 1/4 cup vegetable broth or water: Keeps the dish moist and flavorful.
- Grated Parmigiano Reggiano (optional, for topping): Nutty and salty, this cheese elevates the final touch.
- Crusty bread or cooked ditalini pasta (optional, for serving): Perfect for soaking up the delicious sauce.
Step-by-Step Directions
Sauté the Aromatics: Heat the extra virgin olive oil in a large skillet over medium heat. When the oil is hot, add the minced garlic, diced onion, and red pepper flakes, if using. Cook for about 3 minutes, stirring frequently, until the onion is soft and fragrant.
Add the Tomatoes and Seasonings: Pour in the diced tomatoes along with their juice. Stir in the dried oregano, dried basil, sea salt, and black pepper. Allow this mixture to simmer for about 5 minutes, letting the flavors meld together.
Incorporate Beans and Greens: Gently stir in the cannellini beans and chopped escarole. Pour in the vegetable broth or water, cover the skillet, and let it simmer on medium-low heat for 10 minutes, allowing the greens to wilt and the flavors to combine.
Check and Adjust Seasoning: After 10 minutes, stir the mixture well and taste. For a creamier texture, mash a few beans against the side of the skillet and mix them in, which will thicken the dish naturally.
Serve: Spoon the Mediterranean White Beans and Greens into bowls. If desired, top with grated Parmigiano Reggiano and serve alongside crusty bread or over cooked ditalini pasta for a heartier meal.
Tips & Tricks
- Experiment with Greens: If you don’t have escarole, feel free to substitute with spinach, kale, or even Swiss chard.
- Make It Your Own: Try adding a squeeze of fresh lemon juice before serving for a burst of brightness.
- For Extra Flavor: Consider adding a bay leaf during cooking for an added layer of taste. Just remember to remove it before serving.
- Thickening Option: For a creamier consistency, blend a portion of the mix in a blender before returning to the skillet.
Serving Suggestions & Pairings
Mediterranean White Beans and Greens is wonderfully versatile. Serve it as a main dish alongside crusty sourdough bread, or elevate it to heartier fare by pairing it with ditalini pasta. This dish also makes a fantastic side for grilled chicken or fish, offering a fresh and vibrant contrast. Perfect for potlucks and gatherings, this recipe can easily serve a crowd and is satisfying enough to please any palate.
Nutritional Information
This Mediterranean White Beans and Greens dish is not only delicious but also nourishing. Each serving provides a substantial amount of protein and fiber from the beans and greens, promoting a sense of fullness and satisfaction. Here’s a basic breakdown:
- Calories: Approximately 250-300 per serving (without cheese)
- Protein: 12-15 grams
- Fiber: 10-12 grams
- Fat: 8-10 grams (mostly healthy fats from olive oil)
Highlighting the balance of macronutrients makes this dish a great option for anyone looking to maintain a healthy lifestyle while enjoying flavor and comfort.
Storing Tips & Variations
To store leftovers, allow the dish to cool completely, then transfer it into airtight containers. It can be kept in the refrigerator for up to three days or frozen for longer storage. To reheat, simply warm it on the stovetop over low heat, adding a splash of water or broth if necessary to dilute it.
Variations:
- Add Protein: For a non-vegetarian version, you can add cooked chicken or sausage.
- Additional Veggies: Toss in some bell peppers or zucchini for more color and nutrients.
- Spicy Kick: Increase the amount of red pepper flakes for a fiery twist.
Conclusion
Mediterranean White Beans and Greens is a dish made for sharing, serving comfort in each bowl. It radiates warmth and offers delicious flavors with every bite. I encourage you to give this recipe a try and experience the joy of cooking a wholesome meal that can bring family and friends together around the table. Don’t forget to share your experience and any tweaks you made along the way!
FAQs
1. Can I use frozen greens instead of fresh?
Absolutely! Frozen greens can be an excellent substitute; just add them toward the end of cooking as they are already cooked.
2. What can I substitute for cannellini beans?
You can substitute with navy beans, great northern beans, or even chickpeas for a different flavor profile.
3. Is this recipe gluten-free?
Yes, as long as you ensure that the added products (like bread or pasta) are gluten-free, the main recipe is safe for those with gluten sensitivities.
4. How spicy is this dish?
The spiciness is adjustable, as red pepper flakes are optional. You can modify the quantity according to your preference.
5. Can I prepare this dish ahead of time?
Absolutely! This dish can be made ahead of time; the flavors deepen as it sits. Just reheat gently on the stove before serving.
Mediterranean White Beans and Greens
Ingredients
For the base
- 2 tbsp extra virgin olive oil Rich and fruity, this oil adds depth to the dish.
- 3 cloves garlic, minced Aromatic and pungent, garlic infuses flavor into the sauté.
- 1 small yellow onion, diced Sweet and slightly tangy, onion offers a comforting base.
- 1/2 tsp red pepper flakes (optional) A hint of spice to add warmth to the meal.
For the sauce
- 1 can (14 oz) diced tomatoes, undrained Juicy and tangy, these tomatoes brighten the dish.
- 1/2 tsp dried oregano Earthy and fragrant, oregano complements the Mediterranean theme.
- 1/2 tsp dried basil Sweet and fragrant, basil enhances the overall flavor profile.
- 1/2 tsp sea salt Essential for balancing flavors.
- 1/4 tsp black pepper Adds subtle heat and depth.
For the main ingredients
- 2 cans (15 oz each) cannellini beans, drained and rinsed Creamy and mild, these beans provide body and nutrition.
- 1 small head escarole, chopped (or spinach or kale) Crisp and slightly bitter, escarole adds texture.
- 1/4 cup vegetable broth or water Keeps the dish moist and flavorful.
- Grated Parmigiano Reggiano (optional, for topping) Nutty and salty, this cheese elevates the final touch.
- Crusty bread or cooked ditalini pasta (optional, for serving) Perfect for soaking up the delicious sauce.
Instructions
Preparation
- Heat the extra virgin olive oil in a large skillet over medium heat.
- When the oil is hot, add the minced garlic, diced onion, and red pepper flakes, if using. Cook for about 3 minutes, stirring frequently, until the onion is soft and fragrant.
Cooking
- Pour in the diced tomatoes along with their juice. Stir in the dried oregano, dried basil, sea salt, and black pepper. Allow this mixture to simmer for about 5 minutes, letting the flavors meld together.
- Gently stir in the cannellini beans and chopped escarole. Pour in the vegetable broth or water, cover the skillet, and let it simmer on medium-low heat for 10 minutes, allowing the greens to wilt and the flavors to combine.
- After 10 minutes, stir the mixture well and taste. For a creamier texture, mash a few beans against the side of the skillet and mix them in, which will thicken the dish naturally.
Serving
- Spoon the Mediterranean White Beans and Greens into bowls. Top with grated Parmigiano Reggiano and serve alongside crusty bread or over cooked ditalini pasta for a heartier meal.