White Beans Oreganata

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
White Beans Oreganata
98 min.
8
261kcal

Suggestions


Welcome to a delightful culinary experience with our White Beans Oreganata, a dish that beautifully marries health and flavor in every bite. If you’re searching for a hearty and nutritious option that’s perfect for lunch or dinner, you’ve arrived at the right recipe! With a health score of 100, this vegetarian, vegan, gluten-free, and dairy-free meal is a guilt-free indulgence that packs a punch.

The star of this dish is the versatile Great Northern beans, known for their creamy texture and rich flavor. Coupled with vibrant fresh baby spinach, aromatic garlic, and an abundance of fresh herbs like oregano and parsley, this recipe embraces wholesome ingredients that nourish the body while tantalizing the taste buds. Each bowl of White Beans Oreganata is not only filling but also brimming with health benefits—think protein-packed beans and nutrient-rich vegetables that contribute to a balanced diet.

This recipe doesn't skimp on simplicity either. With just a few easy steps and a total time of around 98 minutes, you can create a warm and comforting dish that serves up to 8 people. Whether you're serving it as a main course or a unique side, this dish will impress even the most discerning palates. So, roll up your sleeves and let’s dive into the world of flavors with White Beans Oreganata—a dish that’s just as delightful to serve as it is to enjoy.

Ingredients

  • ounce baby spinach fresh
  •  bay leaf 
  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup celery thinly sliced
  • 16 ounce cannellini beans dried
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • tablespoons olive oil divided
  • cups onion chopped
  • 0.3 cup oregano fresh chopped
  •  plum tomatoes seeded chopped
  • teaspoons salt divided
  • cups water 

Equipment

  • bowl
  • frying pan
  • ladle
  • dutch oven

Directions

  1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours.
  2. Drain beans.
  3. Combine beans, 6 cups water, and next 4 ingredients in Dutch oven. Bring to a boil; cover, reduce heat, and simmer 70 to 80 minutes or until beans are tender. Discard bay leaf. Stir in spinach, oregano, parsley, 1 1/2 teaspoons salt, and pepper; cook 2 minutes or until spinach wilts.
  4. Heat 1 tablespoon oil in a large nonstick skillet over medium heat.
  5. Add garlic; saut 1 minute or until lightly browned. Stir in tomato and 1/2 teaspoon salt; saut 2 minutes or until thoroughly heated. Gently stir tomato mixture into bean mixture.
  6. Ladle oreganata into bowls; drizzle servings evenly with 1 tablespoon oil.

Nutrition Facts

Calories261kcal
Protein20.92%
Fat14.81%
Carbs64.27%

Properties

Glycemic Index
28.5
Glycemic Load
1.62
Inflammation Score
-10
Nutrition Score
28.766086868618%

Flavonoids

Naringenin
0.32mg
Apigenin
4.23mg
Luteolin
0.26mg
Isorhamnetin
2mg
Kaempferol
1.7mg
Myricetin
0.45mg
Quercetin
9.29mg

Nutrients percent of daily need

Calories:260.53kcal
13.03%
Fat:4.46g
6.87%
Saturated Fat:0.76g
4.75%
Carbohydrates:43.61g
14.54%
Net Carbohydrates:29.58g
10.76%
Sugar:4.47g
4.96%
Cholesterol:0mg
0%
Sodium:625.73mg
27.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.2g
28.39%
Vitamin K:154.19µg
146.85%
Folate:337.88µg
84.47%
Manganese:1.23mg
61.5%
Fiber:14.03g
56.1%
Vitamin A:2595.3IU
51.91%
Magnesium:141.15mg
35.29%
Potassium:1127.26mg
32.21%
Copper:0.59mg
29.74%
Phosphorus:293.95mg
29.4%
Vitamin B1:0.43mg
28.74%
Vitamin C:21.51mg
26.07%
Iron:4.64mg
25.75%
Vitamin B6:0.42mg
21.07%
Calcium:172.28mg
17.23%
Vitamin B2:0.21mg
12.32%
Selenium:8.04µg
11.49%
Zinc:1.68mg
11.18%
Vitamin E:1.63mg
10.85%
Vitamin B3:1.71mg
8.56%
Vitamin B5:0.77mg
7.74%
Source:My Recipes