Mediterranean White Beans & Greens

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Wholesome, hearty, and full of rustic charm, Mediterranean White Beans & Greens is a dish that brings comfort and nutrition to the table. This recipe blends creamy white beans with vibrant leafy greens and juicy tomatoes, simmered in a subtly seasoned broth that speaks of sun-soaked coastlines and village kitchens. It’s a nourishing bowl that celebrates the simplicity of Mediterranean cooking.

Whether you’re seeking a quick weekday meal or a satisfying plant-based option, this dish delivers on all fronts. It’s packed with fiber, plant protein, and essential vitamins, all while being incredibly easy to prepare. Serve it with a wedge of crusty bread or a drizzle of olive oil, and you have a complete meal that’s both satisfying and soul-warming.

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Ingredients for this Mediterranean White Beans & Greens

• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (optional)
• 1 can (14 oz) diced tomatoes, with juices
• 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed
• 4 cups vegetable broth
• 1 bunch kale or Swiss chard, stems removed and leaves chopped
• Salt and freshly ground black pepper, to taste
• Juice of 1/2 lemon (optional)
• Fresh parsley, chopped (for garnish)

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Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the garlic and red pepper flakes, cooking for another 30 seconds until fragrant.

Step 2

Pour in the diced tomatoes with their juices. Cook for 3-4 minutes, allowing the flavors to meld and the mixture to thicken slightly.

Step 3

Add the white beans and vegetable broth. Bring the mixture to a gentle boil, then reduce heat and simmer uncovered for about 10 minutes.

Step 4

Stir in the chopped greens and cook until they are wilted and tender, about 5-7 minutes. Season with salt and black pepper to taste.

Step 5

Finish with a squeeze of fresh lemon juice if using. Garnish with chopped parsley before serving.

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Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth to loosen the consistency if needed. This dish also freezes well for up to 2 months.

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Estimated Nutrition

Per serving (based on 4 servings):

• Calories: 320
• Protein: 16g
• Carbohydrates: 38g
• Fiber: 12g
• Fat: 12g
• Saturated Fat: 1.5g
• Sodium: 680mg

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Frequently Asked Questions

Can I use fresh tomatoes instead of canned?

Yes, you can use 2-3 fresh tomatoes, diced. Just add a bit more broth or water if needed.

What other greens can I use?

Spinach, collard greens, or mustard greens are great alternatives to kale or Swiss chard.

Can I add protein to this recipe?

Certainly. Add cooked sausage, shredded chicken, or even tofu for extra protein.

Is this dish gluten-free?

Yes, it’s naturally gluten-free. Just ensure the broth you use is certified gluten-free.

Can I cook this in a slow cooker?

Yes. Sauté the aromatics first, then add everything to the slow cooker and cook on low for 4-5 hours.

How do I make this spicier?

Increase the red pepper flakes or add a diced chili pepper when sautéing the onions.

Can I use dried beans?

Yes, soak and cook them beforehand. About 1 cup of dried beans equals 2 cans once cooked.

What can I serve with it?

Crusty bread, rice, or a simple side salad pairs well.

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