White Beans with Broccoli Rabe and Lemon

Gluten Free
Very Healthy
Health score
100%
White Beans with Broccoli Rabe and Lemon
25 min.
4
369kcal

Suggestions


Looking for a delicious and nutritious dish that’s perfect for any meal? Look no further than our White Beans with Broccoli Rabe and Lemon! This vibrant recipe is not only gluten-free but also boasts a remarkable health score of 100, making it an ideal choice for health-conscious eaters. In just 25 minutes, you can whip up a satisfying meal that serves four, with each serving clocking in at a mere 369 calories.

The combination of creamy cannellini beans and the slightly bitter, earthy flavor of broccoli rabe creates a delightful contrast that will tantalize your taste buds. The addition of anchovies and garlic infuses the dish with a savory depth, while the bright, zesty lemon slices add a refreshing touch that elevates the entire experience. Topped with fresh parsley and a sprinkle of Parmesan, this dish is as visually appealing as it is delicious.

Perfect for lunch, dinner, or as a main course, this recipe is versatile enough to fit any occasion. Whether you’re hosting a dinner party or simply looking for a quick weeknight meal, White Beans with Broccoli Rabe and Lemon is sure to impress. So grab your Dutch oven and get ready to enjoy a wholesome, flavorful dish that celebrates the best of healthy cooking!

Ingredients

  • fillet anchovy packed in oil
  • 0.5 bunch broccoli rabe chopped
  • 30 ounce cannellini beans white rinsed canned ( kidney)
  • 0.5 cup parsley fresh
  •  garlic clove thinly sliced
  • servings pepper freshly ground
  • small optional: lemon seeds removed very thinly sliced
  • tablespoons olive oil 
  • tablespoons parmesan finely grated plus more for serving

Equipment

  • pot
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven or heavy pot over medium heat.
  2. Add lemon, anchovies, and garlic. Cook, stirring occasionally, until lemon is softened and brown in spots and anchovies fall apart, about 5 minutes.
  3. Add broccoli rabe; season with salt and pepper and cook, tossing occasionally, until bright green and crisp-tender, about 5 minutes.
  4. Add beans and 1/2 cup water to pot. Bring to a boil; reduce heat and simmer, stirring occasionally, until flavors have melded and liquid is reduced by half (you still want it to be saucy), about 5 minutes.
  5. Mix in parsley and 2 tablespoons Parmesan.
  6. Transfer to a platter, sprinkle with red pepper flakes, if desired, and top with more Parmesan.
  7. Per serving: 320 calories, 13 g fat, 9 g fiber
  8. Bon Appétit

Nutrition Facts

Calories369kcal
Protein19.18%
Fat28.58%
Carbs52.24%

Properties

Glycemic Index
52.38
Glycemic Load
11.66
Inflammation Score
-9
Nutrition Score
26.49695678444%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
16.17mg
Luteolin
0.61mg
Kaempferol
0.13mg
Myricetin
1.3mg
Quercetin
1.02mg

Nutrients percent of daily need

Calories:369.09kcal
18.45%
Fat:12.16g
18.7%
Saturated Fat:2.09g
13.09%
Carbohydrates:50.01g
16.67%
Net Carbohydrates:37.95g
13.8%
Sugar:1.51g
1.68%
Cholesterol:2.9mg
0.97%
Sodium:67.56mg
2.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.35g
36.71%
Vitamin K:199.03µg
189.55%
Manganese:1.29mg
64.58%
Fiber:12.06g
48.24%
Folate:176.48µg
44.12%
Iron:7.79mg
43.3%
Vitamin C:30.93mg
37.49%
Potassium:1122.91mg
32.08%
Magnesium:123.4mg
30.85%
Vitamin A:1399.8IU
28%
Copper:0.54mg
27.08%
Vitamin E:3.77mg
25.11%
Phosphorus:248.36mg
24.84%
Calcium:241.61mg
24.16%
Zinc:2.83mg
18.9%
Vitamin B1:0.28mg
18.35%
Vitamin B6:0.28mg
13.94%
Vitamin B2:0.14mg
8.52%
Selenium:5.52µg
7.89%
Vitamin B5:0.61mg
6.09%
Vitamin B3:1.02mg
5.1%
Source:Epicurious