Updated 7th October 2024
RECIPE: Braised Beans and Greens
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This is a recipe from my new book, The Food for Life Cookbook.
You can use any white beans here, but we’ve used a mix of cannellini, butter beans, and haricot beans for extra diversity. Add any frozen or fresh greens you have on hand—just be sure to match the quantity to 500g. Parmesan cheese adds probiotics, but if you want to make this vegan, swap it for nutritional yeast and add sauerkraut for an extra boost.
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Serves: 4
Preparation Time: 5 minutes
Cook Time: 10 minutes
Plant Count: 8
Diet: Vegetarian (Vegan with swaps)
Fibre: 10–15g per serving
Ingredients
2 tbsp extra virgin olive oil, plus extra for drizzling
1 onion, finely chopped
3 garlic cloves, finely chopped
½ tsp chilli flakes
1 x 400g tin cannellini beans and their liquid (14 oz)
1 x 400g tin butter beans and their liquid (14 oz)
1 x 400g tin haricot beans and their liquid (14 oz)
1 tbsp miso
500g mix of frozen greens such as spinach, peas, broad beans, green beans (17.6 oz)
30g grated Parmesan cheese (1 oz)
Salt and black pepper
Top-ups
Nut Crumb (see The Food For Life Cookbook, page 257)
Sauerkraut
Swaps
2 tbsp nutritional yeast for Parmesan cheese
Method
Heat the olive oil in a large casserole dish and sauté the onion over medium heat for 3 minutes, stirring occasionally. Add the garlic and chilli flakes, and cook for 30 seconds more.
Pour in all the beans with their liquid and add the miso and frozen spinach. Mix everything together and simmer for 3–4 minutes.
Add the remaining vegetables and simmer for another 3–4 minutes, until the greens are just cooked.
Stir in almost all of the Parmesan and season with salt and pepper. Serve topped with the remaining Parmesan and a drizzle of olive oil.
Tips and Techniques
Bean mix: Feel free to swap out any of the beans for other white beans like haricot beans or cannellini beans. This will maintain the dish's diversity while allowing for flexibility with ingredients.
Vegan option: Swap Parmesan for nutritional yeast and top with sauerkraut for a probiotic boost and added umami flavour.
FAQs
Can I use fresh greens instead of frozen?
Yes! Fresh greens like kale, spinach, or Swiss chard work well. You may need to slightly increase the cooking time to ensure they’re fully wilted.
How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.
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