Beans and Greens represents a straightforward, fiber-rich dish prepared using creamy cannellini beans, fresh kale, tender spinach, aromatic garlic, and zesty lemon, all gently simmered together in a delicate broth. This nourishing recipe delivers a comforting experience while being incredibly simple to put together, taking just around 20 minutes from start to finish on the stovetop.
Lemony Cannellini Beans and Leafy Greens
This classic Italian-inspired beans and greens preparation is among my favorite go-to meals for those evenings when I crave something wholesome, prepared in minimal time, and deeply satisfying—all without the need to preheat the oven. The soft, creamy texture of cannellini beans is infused with a savory broth enhanced by plenty of garlic and a subtle kick from crushed red pepper flakes. To complete the dish, vibrant spinach and hearty Tuscan kale are added toward the end, along with a refreshing squeeze of lemon for brightness. Not only is this recipe economical and easy on the wallet, but it also brims with dietary fiber and high-quality protein, particularly if you opt for bone broth as the base. For an elevated presentation, a generous sprinkle of freshly grated Parmesan cheese on top adds a touch of indulgence, and pairing it with slices of crusty bread makes it feel even more special and complete.
Reasons to Adore This Cannellini Beans and Greens Dish
Incorporating more beans into my daily routine has been a deliberate choice to boost my overall fiber consumption, and this particular canned beans and greens recipe has proven to be an ideal vehicle for achieving that objective. Each serving provides more than 10 grams of protein, making it robust enough to serve as a reliable option for meal preparation throughout the week. It functions beautifully either as a standalone side dish or as a hearty meatless entree, and it pairs exceptionally well with garlic toast for an extra layer of flavor and satisfaction.
- Quick Preparation: Relying on convenient canned beans ensures the entire cooking process is swift and efficient.
- Rich in Fiber and Protein: This combination keeps you feeling full and energized, even in the absence of any meat components.
- Perfect for Meatless Meals: Ideal as a primary dish on Meatless Mondays or as a complementary side alongside sausage or chicken to amp up the protein content.
- Excellent for Meal Prep: It stores well in the refrigerator for up to four days and reheats effortlessly in the microwave without losing its appeal.
The use of canned beans, a common pantry essential, transforms this into an accessible, no-fuss meal that anyone can whip up on short notice. Here are some detailed insights into the key ingredients that make this beans and greens recipe so straightforward and delicious. For precise quantities and full instructions, refer to the detailed recipe section provided further below.
- Olive Oil: Essential for sautéing the shallots and garlic to build a flavorful foundation.
- Aromatics: Finely chopped shallots and garlic cloves provide a deep, savory base note.
- Crushed Red Pepper: Introduces just the right amount of gentle heat to awaken the palate.
- Canned Cannellini Beans: A cost-effective, plant-powered protein source; always drain and rinse them thoroughly before use to remove excess sodium.
- Broth: Choose vegetable broth to maintain a fully vegetarian profile, or elevate it with chicken bone broth for an additional protein infusion.
- Lemon Zest and Juice: Delivers a vibrant, citrusy lift that cuts through the richness.
- Kosher Salt and Black Pepper: Basic yet essential seasonings to bring all flavors into harmony.
- Greens: Roughly chop fresh spinach and Tuscan kale (also known as dinosaur or lacinato kale). To prepare the kale, hold each leaf upside down by the stem and slide your hand firmly downward to strip away the tough stems, leaving only the tender leaves behind.
- Parmesan Cheese: Offers a creamy, umami depth that elevates the dish, though it’s entirely optional for those preferring a dairy-free version.
Step-by-Step Guide to Preparing Beans and Greens
In the third step, an immersion blender is recommended for blending, but if you only have a standard blender available, that works perfectly as an alternative. Simply transfer the beans to the blender jar, remove the plastic lid insert, and drape a clean dish towel over the opening to allow steam to vent safely during blending. For those short on time who prefer a lighter consistency, you can entirely bypass this blending step or simply mash a portion of the beans manually with a fork to achieve some thickness. Detailed, printable instructions are available in the recipe card at the end of this article.
- Sauté Aromatics: In a heavy-bottomed pot or Dutch oven heated over medium-high heat, add olive oil along with the chopped shallots, garlic, and crushed red pepper flakes. Stir occasionally as they cook until the vegetables begin to soften and release their fragrance, which takes approximately 2 minutes.
- Simmer the Beans: Incorporate the drained cannellini beans, broth, lemon zest, salt, and pepper into the pot. Bring the mixture to a gentle boil, then lower the heat to a simmer. Partially cover the pot and allow it to cook for 15 to 20 minutes, letting the flavors meld beautifully.
- Puree for Creaminess: Adjust the heat to medium-low, then carefully use an immersion blender to partially puree about one-third of the beans directly in the pot. This technique creates a luxurious, thickened broth while preserving plenty of whole beans for desirable texture and bite. Avoid over-blending to maintain that appealing mix of consistencies.
- Incorporate the Greens: Add the chopped kale and spinach, stirring vigorously until the leaves wilt and integrate fully with the beans. If the pot becomes overcrowded, introduce the greens in smaller batches, allowing each addition to cook down before adding more.
- Final Seasoning: Take the pot off the heat, stir in the fresh lemon juice, and taste to adjust with additional salt and pepper as necessary. Serve immediately, garnished with grated Parmesan if you’re using it.
Delicious Serving Ideas
One of my preferred ways to enjoy this cannellini beans and greens dish is alongside toasted slices of sourdough or any crusty bread, which is perfect for sopping up every last drop of the flavorful broth. It also shines when spooned over hearty grains like brown rice, nutty farro, or fluffy quinoa, creating a more substantial meal.
Customizations and Ingredient Substitutions
- For Extra Spice: Increase the quantity of crushed red pepper flakes to suit your heat preference, or leave it out entirely for a milder flavor profile.
- Bean Alternatives: Experiment with Great Northern beans or navy beans for a similar creamy texture and mild taste.
- Vegetarian Adaptation: Stick with vegetable broth to keep it fully plant-based; for a vegan version, simply omit the Parmesan topping.
- Green Variations: Swap out the Tuscan kale or spinach for rainbow chard, robust collard greens, or peppery mustard greens. Curly kale makes a fine substitute if Tuscan kale is unavailable.
- Protein Enhancements: For added heartiness, brown some Italian chicken sausage along with the shallots at the start, or fold in diced smoked pork or shredded rotisserie chicken when adding the greens.
- Herb Additions: Infuse extra aroma by incorporating fresh or dried herbs like rosemary, thyme, or basil during the simmering phase.
Storage and Reheating Guidelines
- Refrigeration: Store the cooked white beans and greens in airtight containers in the refrigerator, where it will remain fresh and tasty for up to 5 days.
- Freezing: Portion into freezer-safe airtight containers and freeze for as long as 3 months to enjoy later.
- Reheating Instructions: Allow frozen portions to thaw overnight in the refrigerator, then warm gently either in the microwave or on the stovetop over low heat until piping hot and ready to serve.
Beans and Greens Recipe
This quick, one-pan wonder delivers a high-fiber feast featuring tender cannellini beans, nutrient-dense kale, fresh spinach, pungent garlic, and bright lemon, all united in a light, savory broth. It’s a wholesome, comforting option that’s on the table in roughly 20 minutes, making it ideal for everyday enjoyment.
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Yield: 4 servings
Serving Size: 3/4 cup
Ingredients
- 1 teaspoon extra virgin olive oil
- 1 shallot, chopped
- 4 cloves garlic, roughly chopped
- ¼ teaspoon crushed red pepper
- 2 15.5-ounce cans cannellini beans, drained and rinsed
- 1 ½ cups chicken bone broth or vegetable broth
- 1 teaspoon lemon zest
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 2 packed cups spinach, roughly chopped
- 2 cups Tuscan kale, stems removed and chopped
- 1 tablespoon lemon juice
- Parmesan cheese, optional for topping
Instructions
- Begin by heating a heavy-bottomed pot or Dutch oven over medium-high heat. Pour in the olive oil, then add the chopped shallot, garlic, and crushed red pepper flakes. Sauté, stirring from time to time, until the aromatics start to soften and become fragrant, about 2 minutes. Next, stir in the drained and rinsed cannellini beans, broth, lemon zest, salt, and pepper.
- Lower the heat to medium-low and employ an immersion blender to partially blend approximately one-third of the beans right in the pot, creating a creamier base. Introduce the chopped spinach and kale, stirring thoroughly to distribute evenly; add in batches if necessary to manage volume. Continue cooking and stirring until the greens have fully wilted and are well incorporated with the beans.
- Remove the pot from the heat source and mix in the lemon juice. Taste and adjust seasoning with additional salt and pepper to your liking. Finish by sprinkling with Parmesan cheese, if desired, just before serving.
Additional Notes
This recipe yields approximately 3 cups of the finished dish, perfect for 4 servings.
Nutrition Information
Serving: 3/4 cup, Calories: 218.5 kcal, Carbohydrates: 33 g, Protein: 14.5 g, Fat: 3.5 g, Saturated Fat: 0.5 g, Cholesterol: 3 mg, Sodium: 329 mg, Fiber: 10.5 g, Sugar: 2 g
