Broccoli Rabe with White Beans and Parmesan

Gluten Free
Very Healthy
Health score
87%
Broccoli Rabe with White Beans and Parmesan
45 min.
6
162kcal

Suggestions


If you're looking for a vibrant and nutritious side dish that will elevate any meal, look no further than this delightful Broccoli Rabe with White Beans and Parmesan. Packed with flavor and health benefits, this dish is not only gluten-free but also boasts a remarkable health score of 87, making it a guilt-free addition to your dining table.

Broccoli rabe, also known as rapini, brings a slightly bitter yet deliciously earthy flavor that pairs beautifully with the creamy cannellini beans. The combination of these two ingredients creates a satisfying texture and a hearty dish that is perfect for any occasion. With just a hint of crushed red pepper and the aromatic essence of garlic, this recipe is sure to tantalize your taste buds.

In just 45 minutes, you can whip up this healthy side that serves six, making it ideal for family dinners or gatherings with friends. Each serving is a mere 162 calories, allowing you to indulge without the worry of overindulgence. Topped with shaved Parmesan cheese, this dish not only looks stunning but also adds a rich, savory finish that will leave everyone asking for seconds.

So, roll up your sleeves and get ready to impress your guests with this deliciously simple yet elegant Broccoli Rabe with White Beans and Parmesan. Your taste buds—and your body—will thank you!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • pound broccoli rabe (rapini)
  • 15 ounce cannellini beans rinsed drained canned
  • 0.3 teaspoon pepper red crushed
  •  garlic clove thinly sliced
  • 0.3 teaspoon kosher salt 
  • tablespoons olive oil extra virgin extra-virgin
  • ounce parmesan shaved

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring 8 cups of water to a boil in a large saucepan.
  2. Cut broccoli rabe into 2-inch pieces. Cook broccoli rabe in boiling water 2 minutes; drain.
  3. Heat a large nonstick skillet over medium heat.
  4. Add olive oil to pan; swirl to coat.
  5. Add crushed red pepper and garlic to pan; cook 30 seconds, stirring occasionally.
  6. Add broccoli rabe to pan; cook 2 minutes. Stir in salt and black pepper. Stir in cannellini beans; cook 1 minute or until thoroughly heated. Top with shaved Parmesan cheese.

Nutrition Facts

Calories162kcal
Protein22.25%
Fat34.51%
Carbs43.24%

Properties

Glycemic Index
25.33
Glycemic Load
3.93
Inflammation Score
-9
Nutrition Score
18.096956609384%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:161.58kcal
8.08%
Fat:6.49g
9.99%
Saturated Fat:1.54g
9.64%
Carbohydrates:18.31g
6.1%
Net Carbohydrates:12.74g
4.63%
Sugar:0.56g
0.63%
Cholesterol:3.21mg
1.07%
Sodium:203mg
8.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.42g
18.84%
Vitamin K:174.69µg
166.37%
Vitamin A:2044.95IU
40.9%
Manganese:0.73mg
36.46%
Folate:109.27µg
27.32%
Fiber:5.57g
22.27%
Iron:3.88mg
21.53%
Calcium:194.97mg
19.5%
Vitamin C:16.05mg
19.46%
Vitamin E:2.5mg
16.68%
Phosphorus:156.81mg
15.68%
Magnesium:55.89mg
13.97%
Potassium:488.22mg
13.95%
Vitamin B1:0.2mg
13.18%
Vitamin B6:0.22mg
11%
Copper:0.21mg
10.41%
Zinc:1.54mg
10.27%
Vitamin B2:0.14mg
8.43%
Vitamin B3:1.04mg
5.22%
Selenium:3.33µg
4.76%
Vitamin B5:0.41mg
4.14%
Source:My Recipes