Beans & Greens: A Hearty and Healthy Recipe for Any Night of the Week
This Beans & Greens recipe is a simple, satisfying, and incredibly healthy meal perfect for a weeknight dinner. Packed with protein, fiber, and essential vitamins, it's a delicious way to incorporate more vegetables into your diet. This recipe is easily customizable to your taste and what you have on hand, making it a versatile addition to your culinary repertoire. Let's dive into the details!
Ingredients You'll Need:
This recipe serves 2-4 people, depending on appetite. Feel free to adjust the quantities accordingly.
- 1 tablespoon olive oil: Provides healthy fats and enhances the flavor.
- 1 medium onion, chopped: Adds sweetness and depth of flavor. Consider using red onion for a sharper bite.
- 2 cloves garlic, minced: A classic flavor enhancer that complements the beans and greens.
- 1 (15-ounce) can cannellini beans, rinsed and drained: Creamy white beans provide heartiness and protein. Kidney beans, pinto beans, or black beans are also excellent substitutes.
- 1 (14.5-ounce) can diced tomatoes, undrained: Adds acidity and moisture to the dish.
- 4 cups greens (kale, spinach, collard greens, or a mix): The star of the show! Choose your favorite leafy greens for optimal flavor and nutritional benefits. Roughly chop them for even cooking.
- 1 teaspoon dried oregano: Adds an earthy aroma and complements the other ingredients. Fresh oregano is even better if you have it on hand!
- 1/2 teaspoon salt: To taste. Adjust as needed.
- 1/4 teaspoon black pepper: To taste. Adjust as needed.
- Optional additions: A pinch of red pepper flakes for a touch of heat, a splash of vegetable broth for extra moisture, or a squeeze of lemon juice at the end for brightness.
Instructions: A Step-by-Step Guide
- Sauté the aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.
- Add the beans and tomatoes: Stir in the rinsed and drained cannellini beans and the undrained diced tomatoes. Bring to a simmer.
- Incorporate the greens: Add the chopped greens to the pot. Stir well to combine and cook until the greens are wilted, about 5-7 minutes. Depending on the type of green, this may take a little longer or shorter.
- Season and simmer: Stir in the oregano, salt, and pepper. Reduce heat to low and simmer for another 5-10 minutes, or until the flavors have melded together. If the mixture becomes too dry, add a splash of water or vegetable broth.
- Serve and enjoy! Serve hot, optionally garnished with a sprinkle of fresh herbs like parsley or chives, a drizzle of olive oil, or a dollop of plain yogurt or sour cream.
Tips and Variations for Your Beans & Greens
- Spice it up: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.
- Boost the protein: Add cooked sausage, bacon, or chickpeas for extra protein.
- Add some grains: Serve your beans and greens over rice, quinoa, or couscous for a more substantial meal.
- Make it vegetarian/vegan: Ensure your broth or any other additions are vegetarian/vegan friendly.
- Meal prep friendly: This recipe is perfect for meal prepping! Make a large batch at the beginning of the week and enjoy it throughout.
This beans and greens recipe offers a simple yet flavorful way to enjoy a healthy and hearty meal. Experiment with different greens, beans, and spices to discover your own unique variations. Enjoy!
