Description
A quick and nutritious Mediterranean White Beans & Greens recipe combining creamy white beans with fresh greens, garlic, herbs, and lemon juice. Perfect as a vegetarian, gluten-free main or side dish, it offers vibrant flavors and satisfying textures ready in under 30 minutes.
Ingredients
Scale
Beans and Greens
- 1 can (15 oz) Cannellini or Great Northern white beans, drained and rinsed
- 4 cups fresh greens (spinach, kale, or Swiss chard), washed and roughly chopped
Aromatics and Seasonings
- 2 cloves garlic, minced
- 1 small onion or 2 shallots, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano or thyme
- Salt, to taste
- Black pepper, to taste
- Red pepper flakes, optional, to taste
Instructions
- Prepare the Ingredients: Drain and rinse the white beans thoroughly to remove excess sodium. Wash the greens well and remove any tough stems. Chop the garlic, onion, and fresh herbs if using, so everything is ready to go.
- Sauté Aromatics: Heat the olive oil in a large skillet over medium heat. Add the chopped onion and garlic, stirring frequently until translucent and fragrant, about 3-4 minutes, laying a flavor foundation.
- Cook the Greens: Add the fresh greens to the skillet. Stir them with the aromatics until they are wilted but still vibrant, preserving their texture and nutrients.
- Add Beans and Seasoning: Stir in the white beans along with dried herbs, salt, black pepper, and optional red pepper flakes. Cook until heated through, allowing the flavors to meld into a comforting mixture.
- Finish with Lemon Juice: Remove the skillet from heat and squeeze fresh lemon juice over the beans and greens to brighten the dish with a tangy lift.
Notes
- Use fresh greens for best flavor and color; frozen greens can be used if properly thawed.
- Always rinse canned beans to reduce sodium and remove canning liquid taste.
- Adjust red pepper flakes or add cayenne pepper to customize spice levels.
- Do not overcook greens; keep them just wilted for optimal texture and color.
- Use quality extra virgin olive oil to enhance the dish’s flavor with fruity and peppery notes.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Appetizers
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 2g
- Sodium: 300mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 0mg
Keywords: Mediterranean, white beans, greens, vegetarian, quick dinner, healthy, gluten free, easy recipe