Mediterranean White Beans and Greens

Mediterranean White Beans and Greens

Mediterranean White Beans and Greens is a delightful dish that bursts with flavor and warmth, perfectly embodying the essence of the Mediterranean diet. This recipe is a savory medley of creamy cannellini beans, aromatic garlic, and vibrant greens, simmered in a luscious tomato sauce. It is incredibly easy to prepare, making it an ideal choice for busy weeknights or a comforting family meal. With every spoonful, you’ll be transported to a sun-kissed Mediterranean terrace, savoring the fresh ingredients that proudly represent this rich culinary tradition. Follow our step-by-step guide and create a dish that is not only satisfying but also healthy and nourishing.

Why You’ll Love This Recipe

Mediterranean White Beans and Greens is a true crowd-pleaser, offering a perfect balance of flavors while requiring minimal effort. With only a few key ingredients, you can whip up this delicious meal in under 30 minutes. The nutrients packed in this dish make it a wholesome option for those seeking a light yet filling dinner. The recipe is also highly adaptable, allowing you to experiment with different greens or beans according to your preference. Moreover, it’s a vegan-friendly dish, making it suitable for various dietary needs. If you’re looking for a delightful way to enjoy beans and greens, this recipe is a must-try.

Ingredients

To make this Mediterranean delight, gather the following ingredients:

• 2 tbsp extra virgin olive oil: This golden liquid brings richness and depth to your dish, infusing it with the essence of the Mediterranean.
• 3 garlic cloves, minced: The aroma of freshly minced garlic is tantalizing and essential for layering flavors.
• 1 small yellow onion, diced: Sweet and aromatic, the onion softens and sweetens as it cooks, adding the perfect base for your dish.
• 1/2 tsp red pepper flakes (optional): For those who enjoy a little heat, these flakes will add a delightful kick.
• 1 can (14 oz) diced tomatoes, undrained: Juicy and vibrant, these tomatoes form the essential sauce that will tie the dish together.
• 1/2 tsp dried oregano: This herb brings a hint of earthiness, reminiscent of lush Mediterranean landscapes.
• 1/2 tsp dried basil: Sweet and fragrant, basil enhances the overall flavor profile with its aromatic notes.
• 1/2 tsp sea salt: Essential for enhancing all the flavors within the dish.
• 1/4 tsp black pepper: A dash of black pepper to deepen the flavor.
• 2 cans (15 oz each) cannellini beans, drained and rinsed: Creamy and rich, these beans are not only nutritious but also heartily filling.
• 1 small head escarole, chopped (or use spinach or kale): Leafy greens that add freshness and a bit of crunch. Any of these options will work beautifully.
• 1/4 cup vegetable broth or water: This will help to simmer the greens and beans to perfection.
• Grated Parmigiano Reggiano (optional, for topping): A sprinkle of this cheese can elevate the dish with its nutty flavor.
• Crusty bread or cooked ditalini pasta (optional, for serving): These sides make this meal even more satisfying and hearty.

Step-by-Step Directions

1. Heat olive oil in a large skillet over medium heat. Add minced garlic, diced onion, and red pepper flakes (if using). Cook for about 3 minutes until the onion becomes soft and fragrant—the heavenly aroma will fill your kitchen.

2. Add diced tomatoes with their juice. Stir in the oregano, basil, sea salt, and black pepper. Allow the mixture to simmer for 5 minutes, letting the flavors meld together.

3. Stir in the drained beans and chopped escarole. Pour in the vegetable broth or water. Cover the skillet and simmer on medium-low heat for 10 minutes, or until the greens have wilted deliciously.

4. Stir well and check seasoning. If you prefer a thicker texture, mash a few beans against the side of the pan and mix them back in, adding a delightful creaminess to the dish.

5. Spoon into bowls and top with grated Parmigiano if desired. Serve warm with crusty bread or over a bed of ditalini pasta to soak up the flavorful sauce.

Tips & Tricks

• Make sure to rinse the beans thoroughly before using them to reduce sodium content and enhance freshness.
• For an extra kick, consider adding a squeeze of lemon juice before serving to brighten the flavors.
• If using fresh greens, sauté them separately before adding them to the beans for a slightly different texture and flavor.

Serving Suggestions & Pairings

This comforting Mediterranean dish pairs beautifully with a side of crusty bread, which is perfect for soaking up the savory sauce. Alternatively, serving it over cooked ditalini pasta creates a hearty meal that is just as enjoyable. For a well-rounded dinner, consider serving with a simple green salad tossed with a lemon vinaigrette. This dish is perfect for weeknight dinners, gatherings, or as a delightful addition to a brunch spread.

Nutritional Information

This recipe serves approximately 6 people. Each serving is roughly 300 calories, containing around 14g of protein, 6g of fiber, and various vitamins from the greens and tomatoes. It’s a balanced meal that offers plant-based nutrients without compromising flavor, making it an ideal dish for anyone looking to maintain a healthy lifestyle.

Storing Tips & Variations

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. For longer storage, consider freezing the dish—just be sure to cool it completely before transferring it to a freezer-safe container. Reheat on the stovetop or in the microwave before serving. You can also modify this recipe by trying different beans such as chickpeas or black beans, or swap the greens for whatever you have on hand, making the dish versatile and adaptable.

Conclusion

Now that you have the complete guide to making Mediterranean White Beans and Greens, it’s time to roll up your sleeves and give it a try! We promise once you do, you’ll be hooked on the simplicity and flavorful essence of this dish. It’s the perfect recipe to share with family and friends, so don’t forget to share your kitchen experiences and photos with others. Happy cooking!

FAQs

1. Can I use fresh tomatoes instead of canned?
   Absolutely! Just ensure to peel and chop them and account for the juice as well.

2. What other greens can I use?
   Spinach, kale, or even Swiss chard can be great alternatives in this dish.

3. Is this recipe gluten-free?
   Yes, the ingredients used are naturally gluten-free, making it an excellent option for those with gluten sensitivities.

4. Can I make this dish in advance?
   Yes! It holds up well for a few days in the fridge and flavors often deepen overnight.

5. How do I store leftovers?
   Store leftover Mediterranean White Beans and Greens in an airtight container in the refrigerator for up to 3 days or freeze for up to two months.

Enjoy cooking and savoring this delicious Mediterranean dish!

Print Recipe

Mediterranean White Beans and Greens

A delightful dish bursting with flavor, featuring creamy cannellini beans, aromatic garlic, and vibrant greens simmered in a luscious tomato sauce.

Prep Time10 minutes mins

Cook Time20 minutes mins

Total Time30 minutes mins

Course: Dinner, Main Course

Cuisine: Mediterranean, Vegan

Keyword: Greens, Healthy, Quick Dinner, Vegan Recipe, White Beans

Servings: 6 servings

Calories: 300kcal

Ingredients

Base Ingredients

• 2 tbsp extra virgin olive oil Brings richness and depth.
• 3 cloves garlic, minced Essential for layering flavors.
• 1 small yellow onion, diced Adds sweetness and aroma.
• 1/2 tsp red pepper flakes (optional) Adds a delightful kick.
• 1 can (14 oz) diced tomatoes, undrained Forms the essential sauce.
• 1/2 tsp dried oregano Adds hint of earthiness.
• 1/2 tsp dried basil Enhances overall flavor.
• 1/2 tsp sea salt Enhances overall flavors.
• 1/4 tsp black pepper Deepens the flavor.

Main Ingredients

• 2 cans (15 oz each) cannellini beans, drained and rinsed Nutritious and filling.
• 1 small head escarole, chopped (or spinach/kale) Adds freshness.
• 1/4 cup vegetable broth or water Helps to simmer the greens.

Optional Toppings

• Grated Parmigiano Reggiano Elevates flavor.
• Crusty bread or cooked ditalini pasta Makes the meal heartier.

Instructions

Preparation

• Heat olive oil in a large skillet over medium heat.
• Add minced garlic, diced onion, and red pepper flakes (if using). Cook for about 3 minutes until the onion is soft and fragrant.
• Add diced tomatoes with their juice. Stir in the oregano, basil, sea salt, and black pepper. Allow to simmer for 5 minutes.
• Stir in the drained beans and chopped escarole. Pour in the vegetable broth or water. Cover and simmer on medium-low heat for 10 minutes.
• Stir well and check seasoning. Mash a few beans if you prefer a thicker texture.
• Spoon into bowls and top with grated Parmigiano if desired.

Notes

Rinse the beans to reduce sodium content. Consider adding lemon juice before serving to brighten flavors. For fresh greens, sauté them separately before adding.