Recipe: Cannellini beans with wilted greens

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Recipe: Cannellini beans with wilted greens

Cannellini beans with wilted greens

Dietitian's tip: Cannellini beans are white-colored kidney beans. They're an excellent source of folate and a good source of iron and fiber. Their high-quality protein makes them a great stand-in for meat.

Serves: 8

Ingredients

1 1/4 cups dried cannellini beans, picked over and rinsed, soaked overnight and drained
3 cups water
1 bay leaf
1 tablespoon chopped fresh oregano
4 cloves garlic, 1 left whole and 3 minced
1 tablespoon extra-virgin olive oil
1/2 yellow onion, chopped
2 tomatoes, seeded and diced
2 anchovy fillets, rinsed and finely chopped (optional)
1 head escarole, about 1/2 pound, stemmed and leaves coarsely chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons grated Parmesan cheese

Directions

In a large saucepan over high heat, combine the beans, water, bay leaf, oregano and whole garlic clove. Bring to a boil. Reduce heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain and discard the bay leaf and garlic.

In a large saucepan, heat the olive oil over medium-high heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the tomatoes, minced garlic and anchovies, if using.

Saute until the tomatoes are softened, about 4 minutes. Stir in the escarole and cooked beans and cook until the greens are wilted and the beans are heated through, about 3 minutes. Season with the salt and pepper and sprinkle with the Parmesan. Serve immediately.

Nutritional Analysis (per serving)

Serving size:
Calories:143Cholesterol:1 mg
Protein:8 gSodium:179 mg
Carbohydrate:23 gFiber:6 g
Total fat:3 gPotassium:
Saturated fat:1 gCalcium:
Monounsaturated fat:1 g
This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Last Updated: 2006-03-01
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