Warm White Beans with Roasted Fennel

Gluten Free
Very Healthy
Health score
77%
Warm White Beans with Roasted Fennel
34 min.
8
200kcal

Suggestions


Indulge in the delightful harmony of flavors with our Warm White Beans with Roasted Fennel. This gluten-free side dish not only brings warmth to your table but also serves as a testament to how nutritious eating can be satisfying and delicious. With a health score of 77, it is perfect for those who crave wholesome, vibrant dishes that keep them energized. Plus, each serving is a mere 200 calories, making it an ideal choice for anyone mindful of their health without compromising on taste.

The centerpiece of this dish is the sweet, aromatic fennel, expertly roasted to develop a rich caramelization that elevates its natural flavors. Paired with the creamy texture of Great Northern beans and the vibrant freshness of baby spinach, this medley is further enhanced by a sprinkle of Parmigiano-Reggiano cheese, adding a savory depth that you’ll love.

Ready in just 34 minutes, this recipe is not only quick but also a crowd-pleaser, making it a go-to for family gatherings or casual weeknight dinners. Each bite is a delightful combination of protein, healthy fats, and carbs, making it a balanced option for any meal. Embrace the goodness of wholesome ingredients and treat yourself and your loved ones to a side dish that is both comforting and nourishing. Prepare to impress with this easy yet elegant dish that captures the essence of healthy cooking!

Ingredients

  • cups baby spinach fresh
  • 0.8 teaspoon pepper black divided freshly ground
  • 31.6 ounce cannellini beans rinsed drained canned
  • cups fennel bulb thinly sliced
  •  garlic cloves minced
  • 0.3 teaspoon ground pepper red
  • tablespoons olive oil divided
  • tablespoons parmigiano-reggiano cheese grated
  • 0.5 teaspoon salt divided

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat oven to 45
  2. Combine fennel, 1 tablespoon oil, 1/2 teaspoon black pepper, 1/4 teaspoon salt, red pepper, and garlic in a large bowl; toss to coat fennel. Arrange fennel mixture in a single layer on a baking sheet coated with cooking spray.
  3. Bake at 450 for 15 minutes or until fennel begins to brown. Stir; sprinkle cheese evenly over fennel mixture.
  4. Bake an additional 5 minutes or until golden brown.
  5. Heat a large nonstick skillet over medium heat; add the remaining 2 tablespoons oil.
  6. Add beans; cook 2 minutes or until heated.
  7. Add fennel mixture, spinach, the remaining 1/4 teaspoon black pepper, and remaining 1/4 teaspoon salt. Cook 2 minutes; serve immediately.

Nutrition Facts

Calories200kcal
Protein19.19%
Fat27.45%
Carbs53.36%

Properties

Glycemic Index
24.75
Glycemic Load
1.01
Inflammation Score
-8
Nutrition Score
17.227826323036%

Flavonoids

Eriodictyol
0.47mg
Luteolin
0.12mg
Kaempferol
0.96mg
Myricetin
0.06mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:200.14kcal
10.01%
Fat:6.34g
9.75%
Saturated Fat:1.22g
7.63%
Carbohydrates:27.72g
9.24%
Net Carbohydrates:20.48g
7.45%
Sugar:1.8g
2%
Cholesterol:1.27mg
0.43%
Sodium:214.62mg
9.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.97g
19.93%
Vitamin K:103.33µg
98.41%
Manganese:0.71mg
35.65%
Folate:131.8µg
32.95%
Vitamin A:1506.58IU
30.13%
Fiber:7.25g
28.98%
Phosphorus:196.03mg
19.6%
Magnesium:77.79mg
19.45%
Potassium:665.41mg
19.01%
Iron:2.56mg
14.24%
Vitamin C:11.17mg
13.54%
Calcium:120.14mg
12.01%
Vitamin B1:0.18mg
11.92%
Copper:0.23mg
11.65%
Vitamin B6:0.18mg
9.07%
Vitamin E:1.34mg
8.92%
Selenium:5.59µg
7.98%
Vitamin B2:0.12mg
6.91%
Zinc:0.96mg
6.39%
Vitamin B3:0.92mg
4.61%
Vitamin B5:0.44mg
4.38%
Source:My Recipes