Spicy Beans with Wilted Greens

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Spicy Beans with Wilted Greens
45 min.
6
356kcal

Suggestions


Welcome to a delightful culinary adventure with our Spicy Beans with Wilted Greens! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're looking for a hearty lunch, a satisfying main course, or a comforting dinner, this recipe fits the bill beautifully.

Imagine the rich flavors of tender white beans or chickpeas simmered to perfection, infused with the warmth of chiles de árbol and the savory depth of anchovies. The addition of fresh greens like kale, spinach, and arugula not only adds a burst of color but also elevates the dish with essential vitamins and minerals. Plus, it's gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions.

In just 45 minutes, you can create a meal that serves six, perfect for family gatherings or meal prep for the week ahead. With only 356 calories per serving, you can indulge guilt-free while enjoying a deliciously spicy and satisfying dish. So, roll up your sleeves and get ready to impress your taste buds and your loved ones with this wholesome, flavorful recipe that celebrates the beauty of healthy eating!

Ingredients

  • fillet anchovy packed in oil, drained
  •  pepper red crushed
  • cups arugula divided trimmed
  •  celery stalks finely chopped
  • pound navy dried white drained
  • large bunch flat parsley trimmed coarsely chopped
  •  garlic clove thinly sliced
  • servings pepper freshly ground
  • teaspoons juice of lemon fresh
  • bunch mustard greens coarsely chopped
  • 0.3 cup olive oil plus more for drizzling
  • large onion thinly sliced
  •  beef shaved for serving
  • sprig rosemary 

Equipment

  • bowl
  • dutch oven

Directions

  1. Heat 1/4 cup oil in a large Dutch oven overmedium heat. Cook anchovies, if using,chiles, and garlic, stirring occasionally, untilgarlic is soft and anchovies are dissolved,about 4 minutes.
  2. Add onion, celery, androsemary; season with salt and pepper.Increase heat to medium-high and cook,stirring occasionally, until onion is verysoft and golden brown, 8–10 minutes.
  3. Add Parmesan rind, if using, beans,and 10 cups water. Bring to a boil, reduceheat, and simmer, stirring occasionallyand adding more water as needed, untilbeans are beginning to fall apart, 3–4 hours.
  4. Lightly crush some beans to give stew acreamy consistency.
  5. Mix in kale, spinach, andhalf of arugula; season with salt and pepper.Cook until greens are wilted, 5–8 minutes.
  6. Toss remaining arugula with lemon juiceand 1 tablespoon oil; season with salt and pepper.Divide stew among bowls; top with arugula,shaved Parmesan, and a drizzle of oil.
  7. DO AHEAD: Stew can be made 3 days ahead.
  8. Let cool; cover and chill.

Nutrition Facts

Calories356kcal
Protein21.03%
Fat24.57%
Carbs54.4%

Properties

Glycemic Index
47.83
Glycemic Load
0.91
Inflammation Score
-9
Nutrition Score
29.678260734548%

Flavonoids

Catechin
0.01mg
Epicatechin
0.07mg
Eriodictyol
0.08mg
Hesperetin
0.24mg
Naringenin
0.02mg
Apigenin
20.56mg
Luteolin
0.15mg
Isorhamnetin
1.85mg
Kaempferol
7.6mg
Myricetin
1.45mg
Quercetin
6.22mg

Nutrients percent of daily need

Calories:356.23kcal
17.81%
Fat:10.03g
15.43%
Saturated Fat:1.5g
9.36%
Carbohydrates:49.96g
16.65%
Net Carbohydrates:37.36g
13.59%
Sugar:3.11g
3.46%
Cholesterol:1.72mg
0.57%
Sodium:28.73mg
1.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.31g
38.62%
Vitamin K:181.57µg
172.92%
Folate:327.16µg
81.79%
Manganese:1.5mg
75.02%
Fiber:12.59g
50.37%
Iron:8.94mg
49.66%
Potassium:1526.18mg
43.61%
Magnesium:159.53mg
39.88%
Copper:0.79mg
39.66%
Phosphorus:256.45mg
25.64%
Vitamin B1:0.36mg
24.19%
Calcium:231.52mg
23.15%
Vitamin A:1156.64IU
23.13%
Vitamin C:17.96mg
21.77%
Zinc:3.07mg
20.44%
Vitamin B6:0.32mg
16.14%
Selenium:11.17µg
15.95%
Vitamin E:1.65mg
10.97%
Vitamin B2:0.15mg
8.82%
Vitamin B5:0.72mg
7.21%
Vitamin B3:0.97mg
4.86%
Source:Epicurious