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 delicious and healthy side dish to elevate your meal, look no further than this Broccoli Rabe with White Beans and Parmesan. With a health score of 87, this dish is not only gluten-free but also packed with nutrients, making it a fantastic choice for those who prioritize health without compromising on flavor. Ready in just 45 minutes, it serves six people, making it perfect for family dinners or casual gatherings.

The vibrant, slightly bitter flavor of broccoli rabe, coupled with the creaminess of cannellini beans, creates a delightful harmony that your taste buds will love. This dish shines with the addition of fresh garlic and a subtle kick from crushed red pepper, which complements the earthiness of the beans beautifully. Topped with shavings of Parmesan cheese, it adds a rich, savory finish that takes this dish to the next level.

With only 162 calories per serving, you can indulge guilt-free while enjoying the combination of protein, healthy fats, and complex carbohydrates. This Broccoli Rabe with White Beans and Parmesan not only supports a wholesome lifestyle but also brings a touch of gourmet flair to your table. Whether you're preparing it for a special occasion or just a weeknight meal, this dish is sure to impress and satisfy everyone at the dining table!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • pound broccoli rabe (rapini)
  • 15 ounce .5 can cannellini beans rinsed drained canned
  • 0.3 teaspoon pepper red crushed
  •  garlic cloves thinly sliced
  • 0.3 teaspoon kosher salt 
  • tablespoons olive oil extra-virgin
  • ounce parmesan cheese 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