Food First: A Quick, go-to Bean Dish for Protein, Fiber


Are you looking for some new inspiration for dinner? This is a simple, quick, go-to recipe that works great as a main dish or on the side! It’s a tasty combination of beans, greens and herbs that will satisfy even your fussiest customers.

Beans are such an excellent source of protein and fiber that I try to work them in to my weekly meal plans. Traditionally, this would be served with sausage, but I think it is delicious on top of slightly wilted arugula with a drizzle of olive oil. (Based on a recipe by Marco Canora/A Good Food Day.) Enjoy!

1/4 cup olive oil
5-6 thinly sliced garlic cloves
1 – 28 oz. can whole peeled tomatoes, roughly chopped, with juices reserved
Sea salt (or Himalayan salt) and fresh pepper
1 tablespoon finely chopped fresh sage
2 tablespoons finely chopped fresh thyme
1 tablespoon finely chopped fresh rosemary
3 – 15 oz cans Cannellini beans, drained and rinsed
1/4 – 1/2 cup water (or stock/broth)
2-3 ounces of Arugula (A couple of handfuls)

  • Start with a cold, high sided skillet, combine olive oil and garlic and heat over high heat. As soon as the garlic starts to turn just even slightly brown (about two minutes), stir in the tomatoes and their reserved juices. Add a pinch of salt and cook for about 5 minutes to reduce the liquid. Add the sage, thyme, rosemary and a generous grinding of fresh pepper, and cook until the herbs are fragrant.
  • Add the beans and the water or stock/broth. Cook until there is no longer any liquid pooled on the bottom of the pan, and the sauce sticks to the beans (about 5 minutes).
  • Salt and pepper to taste, serve warm. Serves 4.
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