Italian Beans and Greens (WFPB No Oil)

Add-Ins and Substitutions

You can swap escarole for nutrient-dense Swiss chard or really any green. You can think of maybe using beet greens or getting some bok choy in your rotation.

Cannellini beans work best but you can use navy or even pinto beans if you have those on hand.

Storing

Best if eaten within 2 days. Store in an airtight container for up to 5 days.

Nutrition 411

Escarole is often desired because of its high fiber content which aids digestion. It features a high percentage of Vitamin A, Vitamin C, calcium, and iron as well. Its many benefits include supporting gut and eye health. It may likewise reduce inflammation and promote proper blood clotting and bone health. (trusted source).

Regularly eating white beans may promote a healthy body weight, boost muscle mass, and support digestive health. Their high fiber may boost heart health by lowering LDL (bad) cholesterol. Additionally, beans are high in resistant starch, which is fermented in your large intestine to produce beneficial compounds called short-chain fatty acids (SCFAs) (trusted Source).

Italian Beans and Greens Recipe (Escarole)

Donna Spencer

I grew up in an Italian family where we used escarole as our cooked greens. My mother made them with white cannellini beans, parmesan cheese, and olive oil. Today, my whole food plant-based version has ditched the oil, replaced parmesan cheese for nutritional yeast, and on occasion swap escarole for nutrient-dense swiss chard. An added splash of balsamic vinegar to promotes the formation of nitric oxide (the most powerful vasodilator we have) so arteries will dilate to their fullest for good heart health.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Main Course, Side Dish

Cuisine American, Italian

Servings 4 servings

Calories

Equipment

• meduim saute pan

Ingredients

  

1x2x3x

• 3 bunches of escarole at least 10 cups but use as much as you like
• 1 medium shallot chopped
• 1 tbsp Braggs Amino Liquids
• 2 large cloves of garlic minced
• ½ tsp sea salt
• ¼ tsp pepper
• ¼ tsp red pepper flakes optional
• 1 tsp red wine or balsamic vinegar
• 1 tbsp nutritional yeast
• 1- 15 oz can of cannellini beans drained and rinsed
• 1 tsp cornstarch mixed with 1 tbsp water if needed

Instructions

 

• Chop the escarole leaves into large pieces. Soak greens in water moving them around to release the grit. Let sit for 5 minutes so grit floats to the bottom of bowl.
• Heat a large deep skillet. Add the chopped garlic and onion. Sauté using the dry heat method. Cook for 30 seconds moving them around making sure it doesn’t burn.
• Carefully move the greens out of the water, shaking off water before to another bowl.
• Add the leaves to the shallot and garlic until it starts to wilt about, about 5 minutes. Add vinegar and Braggs Amino Liquids. Season with salt, pepper, and red pepper flakes (if using).
• Add the cannellini beans and nutritional yeast. Gently mix well together and continue to cook for 10-15 minutes, until the beans are hot and liquid had reduced and thickened.
• If needed, add slurry and cook for an additional 3-5 minutes.
• Turn off heat, let stand for 2-3 minutes and serve.

Notes

Rinsing the beans is not necessary and can add to creating a creamy sauce that highly coats the beans and greens.

Keyword Braggs Amino Liquids, cannellini beans, escarole, nutritional yeast