Description
A wholesome Mediterranean-inspired dish of tender white beans and silky greens simmered with garlic, red pepper flakes, and olive oil, perfect for a quick, healthy, plant-based meal.
Ingredients
Units
Scale
- 2 cans white beans, 400 grams each, drained and rinsed
- 3 tablespoons olive oil
- 3 cloves garlic, thinly sliced
- 1/2 teaspoon red pepper flakes
- 150 grams fresh spinach or kale, roughly chopped
- 1/2 cup vegetable broth
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon fresh parsley, chopped
Instructions
- Drain and rinse the white beans thoroughly and set aside.
- Heat olive oil in a large skillet over medium heat.
- Add sliced garlic and sauté for 1-2 minutes until fragrant but not browned.
- Stir in red pepper flakes briefly.
- Add white beans and vegetable broth, then simmer for 5-7 minutes.
- Fold in chopped greens and cook until wilted and tender.
- Season with salt, black pepper, and stir in fresh lemon juice.
- Remove from heat, garnish with parsley, and serve immediately.
Notes
- Do not brown the garlic to avoid bitterness.
- Wilt greens just until tender to maintain color and nutrients.
- Adjust red pepper flakes to control spice level.
- Serve with crusty bread for a complete meal.
Nutrition
- Serving Size: 1 serving
- Calories: 260
- Sugar: 3g
- Sodium: 480mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg