Super Nourishing Beans & Greens
At the end of a long day, it’s hard to find the energy to make a nutritious meal (we get it!). Inspired by our fiber-loving pal Dr. Will Bulsiewicz (@theguthealthmd), these super nourishing beans and greens combine two of our favorite budget-friendly foods in a quick and easy dish!
While delicious on its own, we recommend pairing with grains or protein for a satisfying meal! Savory, comforting, and just 8 ingredients, 30 minutes, and 1 pan required. Let us show you how it’s done!
Why beans and greens?
This combo is a no-brainer! Beans are a delicious source of complex carbs, protein, and fiber, while leafy greens add more fiber, PLUS some serious vitamin and mineral superpowers. Together they make a wholesome and healthful dish full of nutrient-dense, gut-loving goodness! We’re into it.
How to make beans and greens
Okay, so we know it’s good for you, big whoop! But does it taste good? Heck ya! First things first, shallots and garlic sauté in olive oil with red pepper flakes for a savory and subtly spicy base. Next, the greens arrive at the flavor party and get cookin’!
Then it’s bean time! This recipe uses white beans for their buttery, soft texture and neutral flavor, but almost any bean would work well.
After combining the beans and greens, water and lemon juice are added so the flavors can meld and everything can lightly simmer and soften. And that’s it!
We hope you LOVE these beans and greens! They’re:
Quick & easy
& SO satisfying!
They make a delicious light meal on their own but are also perfect for pairing with grains like quinoa or rice or a protein like Crispy Baked Tofu with Italian Herbs, Lemon Baked Salmon, or Easy Baked Chicken Breasts.
More nourishing recipes
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo @minimalistbaker on Instagram. Cheers, friends!
Servings 3 (Servings)
- 2 Tbsp olive oil or avocado oil
- 1 large shallot, finely diced (1 large shallot yields ~3/4 cup or 120 g)
- 4 large cloves garlic, minced or pressed
- 1/2 tsp red pepper flakes (omit or reduce if not a fan of spice)
- 1 bunch chard or other greens of choice, chopped (1 bunch yields ~5 cups or 200 g // mustard greens, kale, or collards would all work)
- 1 (15 oz.) can white beans (butter beans or cannellini), drained and rinsed
- 1/2 tsp sea salt
- 3/4-1 cup filtered water
- 1 Tbsp lemon juice
In a Dutch oven or a large rimmed skillet with a lid, heat the oil over medium heat. Once hot, add the shallot and sauté for 1-2 minutes, until fragrant and translucent. Turn the heat down to medium low and add the garlic and red pepper flakes. Sauté for 1 more minute.
Return the heat to medium and add the chopped chard (or greens of choice). Toss to coat the greens in the oil and distribute the shallot and garlic. Once the greens are just beginning to wilt, add the white beans and salt and stir to combine.
Add the water and lemon juice then cover and simmer for 15-25 minutes, until the greens are tender, the beans have softened, and the mixture is a bit saucy but most of the water has evaporated. Add more water and cover as needed to achieve the desired consistency of your greens and beans.
*Nutrition information is a rough estimate.
Serving: 1 serving Calories: 230 Carbohydrates: 30 g Protein: 10.8 g Fat: 10.1 g Saturated Fat: 1.4 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 6.6 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 525 mg Potassium: 644 mg Fiber: 10 g Sugar: 2.4 g Vitamin A: 188 IU Vitamin C: 22 mg Calcium: 42 mg Iron: 1.3 mg