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 healthy dish that’s quick to prepare? Look no further! Our White Beans with Broccoli Rabe and Lemon is a delightful combination that not only bursts with flavor but also packs a nutritional punch. Perfect for lunch, dinner, or any time you crave a wholesome meal, this dish has a health score of 100 and is gluten-free, making it an excellent choice for a variety of diets.

This recipe features tender cannellini beans, vibrant broccoli rabe, and the zing of fresh lemon, all enhanced by the umami richness of anchovies and garlic. With just a handful of ingredients and ready in only 25 minutes, it is simple enough for a weeknight cooking adventure yet impressive enough to serve at a dinner party.

The bright green broccoli rabe not only adds color but also contributes a crisp texture that complements the creamy beans. Topped with fresh parsley and a sprinkle of Parmesan, this dish is as beautiful as it is delicious. Plus, with each serving clocking in at only 369 calories, you can indulge without guilt!

Get ready to savor a hearty, healthy meal that’s as satisfying as it is nutritious. Whip up a batch and treat yourself and your loved ones to this vibrant and tasty dish!

Ingredients

  • fillet anchovy packed in oil
  • 0.5 bunch broccoli rabe chopped
  • 30 ounce .5 can cannellini beans white rinsed canned ( kidney)
  • 0.5 cup flat-leaf parsley leaves fresh
  •  garlic cloves thinly sliced
  • servings kosher salt 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