Description
Mediterranean White Beans and Greens is a flavorful, nutrient-packed, and easy-to-prepare dish that combines tender white beans with vibrant leafy greens, fresh herbs, garlic, lemon, and extra virgin olive oil. This wholesome recipe offers a delightful balance of hearty and bright Mediterranean flavors, perfect as a main dish, side, or tossed with pasta or grains for a heartier meal.
Ingredients
Scale
Beans
- 1 can (15 oz) Great Northern or cannellini white beans, rinsed and drained
Greens
- 4 cups kale, spinach, or Swiss chard, washed and chopped into bite-sized pieces
Aromatics
- 1 small onion, diced
- 3 cloves garlic, minced
Seasonings and Finishes
- 2 tablespoons extra virgin olive oil, plus extra for drizzling
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh parsley or oregano, chopped
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
Instructions
- Prepare the ingredients: Rinse and drain the white beans if using canned. Wash leafy greens thoroughly and chop into bite-sized pieces. Finely mince the garlic and dice the onion to prepare for sautéing.
- Sauté the aromatics: Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium heat. Add the diced onion and cook until translucent and sweet, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
- Cook the greens: Add the chopped greens to the skillet, stirring frequently until they begin to soften but remain vibrant green, about 3 to 5 minutes.
- Add the beans and season: Stir in the white beans gently with the greens. Season with salt, black pepper, and optional crushed red pepper flakes. Cook everything together for a few more minutes to allow the flavors to meld.
- Finish with lemon and herbs: Remove the skillet from heat and squeeze fresh lemon juice over the dish. Sprinkle chopped fresh parsley or oregano on top and drizzle with a bit more olive oil for a glossy, inviting finish.
Notes
- Use fresh dried beans soaked and cooked overnight for creamier texture.
- Don’t overcook the greens; keep them tender yet vibrant for best texture and nutrition.
- Add lemon juice at the end to preserve its bright, fresh flavor.
- Choose a high-quality extra virgin olive oil to enhance flavor.
- Taste and adjust salt gradually to avoid oversalting, especially if using canned beans.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course / Side Dish
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 2g
- Sodium: 250mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Mediterranean, White Beans, Greens, Healthy, Vegan, Gluten Free, Quick Dinner, Side Dish
