Braised white beans with tomatoes and greens offer a flavorful and nourishing dish packed with gut-friendly fiber and nutrients to support digestive health.
What Makes Braised White Beans with Tomatoes and Greens Healthy?
White beans are rich in dietary fiber and packed with protein, vitamins, and minerals. They also promote digestive health by feeding beneficial gut bacteria.
Tomatoes and leafy greens like spinach, kale, and swiss chard are loaded with antioxidants like vitamin C and beta-carotene, which help reduce inflammation and protect cells from damage.
Aged parmesan is rich in probiotics. Through its aging process, parmesan develops beneficial bacteria, including lactic acid bacteria, which can contribute to a healthy gut microbiome.
Ingredients for White Beans with Tomatoes and Greens
Flavors in this simple recipe meld together quickly in a skillet. Here’s what you’ll need:
- fresh garlic
- avocado or olive oil
- two 15-oz cans cannellini beans
- grape tomatoes
- crushed red pepper
- dried oregano
- salt and pepper to taste
- chopped fresh parsley
- fresh spinach leaves (you can sub with other greens like swiss chard or kale)
- fresh lemon
- shaved aged parmesan
How to Make Braised White Beans with Tomatoes and Greens
Heat 2 Tbsp avocado oil or extra virgin olive oil in a large pan over medium heat.
Add garlic and cook briefly, stirring regularly, until it starts to turn golden.
Add the drained cannellini beans, 1/2 cup water, grape tomatoes, crushed red pepper, oregano, kosher salt, and black pepper. Simmer the beans and tomatoes for about 5 minutes, stirring occasionally.
Stir in the parsley, spinach, lemon juice, and aged parmesan. Spinach will wilt and shrink down quickly.
Adjust sauce thickness with an additional splash of water if needed. Also, taste and adjust salt and pepper to your liking.
Serve warm topped with additional chopped parsley and parmesan if desired.
Serving Suggestions
Braised white beans with tomatoes and greens are a versatile dish that pairs well with various accompaniments. Here are some serving suggestions:
Crusty Bread: Serve the braised beans alongside crusty bread (pick sourdough for gut health). The bread is great for dipping and soaking up the flavorful sauce.
Side Salad: Serve the beans alongside a colorful salad (like this one) dressed with lemon vinaigrette or balsamic dressing for a fresh and nutritious accompaniment.
Roasted Vegetables: Pair the beans with roasted vegetables such as cauliflower, carrots, or Brussels sprouts for a colorful and nutrient-rich meal.
Healthy Protein: Serve the beans alongside chicken, fish, or tofu for added protein and flavor.
Herbs and Garnishes: Sprinkle the dish with fresh herbs such as parsley, basil, or thyme, and add a drizzle of extra-virgin olive oil or a sprinkle of Parmesan cheese for extra flavor.
Recipe Variations
There are numerous ways to customize braised white beans with tomatoes and greens. Here are some recipe variations to consider:
Spicy White Beans: Add diced jalapeños, red pepper flakes, or a dash of hot sauce to the dish for a spicy kick.
Creamy White Beans: Stir in a dollop of Greek yogurt, sour cream, or coconut cream for added creaminess and richness.
Italian-Inspired: Enhance the flavors with additional Italian herbs like basil or thyme, and add a splash of balsamic or red wine vinegar for depth of flavor.
Mediterranean Twist: Incorporate Mediterranean ingredients such as olives, artichoke hearts, and sun-dried tomatoes for a Mediterranean-inspired twist.
Protein Boost: Add cooked sausage, diced chicken, or crumbled bacon to the dish for added protein and flavor.
Fresh Herbs: Consider topping with other fresh herbs like basil or mint just before serving for a burst of freshness and color.
Citrus Zest: Finish the dish with a sprinkle of lemon or orange zest for a bright and citrusy flavor.
Braised White Beans with Tomatoes and Greens
Ingredients
- 3 large garlic cloves, minced
- 2 Tbsp avocado or olive oil
- 2 15-oz cans cannellini beans, drained
- 10 oz grape tomatoes, halved lengthwise
- 1 tsp crushed red pepper
- 1/2 tsp oregano
- salt and pepper to taste
- 1/2 cup chopped fresh parsley
- 2 large handfuls fresh spinach
- 1/2 lemon, juiced
- 1/4 cup shaved aged parmesan (optional)
Instructions
- Heat 2 Tbsp avocado oil or extra virgin olive oil in a large pan over medium heat.
- Add garlic and cook briefly, stirring regularly, until it starts to turn golden.
- Add the drained cannellini beans, 1/2 cup water, grape tomatoes, crushed red pepper, oregano, kosher salt, and black pepper. Simmer the beans and tomatoes for about 5 minutes, stirring occasionally.
- Stir in the parsley, spinach, lemon juice, and aged parmesan. Spinach will wilt and shrink down quickly.
- Adjust sauce thickness with an additional splash of water if needed. Also, taste and adjust salt and pepper to your liking.
- Serve warm topped with additional chopped parsley and parmesan if desired.
Nutrition
Recipe FAQs
Is this dish vegan?
You can make your braised white beans with tomatoes and greens vegan by omitting the parmesan.
Is this dish gluten-free?
Yes, white beans with tomatoes and greens are naturally gluten-free. The main ingredients, including white beans, tomatoes, and leafy greens, do not contain gluten.
Can I substitute another bean for cannellini beans?
Yes! Great northern beans or navy beans are good substitutes for cannellini beans and offer similar health benefits.
Can I use different greens in this recipe?
You can absolutely experiment a variety of greens such as kale, Swiss chard, or collard greens in place of or in addition to the spinach. Adjust the cooking time as needed based on the robustness of greens used.
How do I store leftovers?
Leftover braised white beans with tomatoes and greens can be refrigerated in an airtight container for up to 3-4 days. Reheat it on the stove or in the microwave until heated through before serving.
One Response
Served this with fish – sooo good.