Reducing High Blood Pressure for Beginners: A Cookbook for Eating and Living Well by Kim Larson RDN NBC-HWC

Author:Kim Larson RDN NBC-HWC [Larson RDN NBC-HWC, Kim]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2019-11-25T23:00:00+00:00

Braised White Beans with Spinach

1 POT | 30 MINUTES | BUDGET-FRIENDLY | TIME-SAVER | VEGAN

The flavors that come together in this dish are extraordinary, especially when you consider that it’s made with so few ingredients! This is a fiber-rich weeknight meal loaded with nutrition that you can feel good about serving over brown rice or whole-wheat pasta or couscous. It reheats beautifully and is even better the next day!

SERVES 4

PREP TIME:

10 MINUTES

COOK TIME:

15 MINUTES

2 (15.5-ounce) cans low-sodium great northern beans (or cannellini beans), drained and rinsed

2 tablespoons extra-virgin olive oil, plus 1 teaspoon

⅔ cup finely chopped shallots

2 teaspoons dried thyme

5 large garlic cloves, chopped

1½ cups low-sodium vegetable broth

1 cup water

1 (7-ounce) bag fresh spinach

2 teaspoons white-wine vinegar

¼ teaspoon freshly ground black pepper

1.Mash one can of beans and set aside.

2.Over medium heat, evenly brush the bottom and sides of a large skillet with 2 tablespoons of olive oil. Add the chopped shallots and thyme, and sauté, stirring frequently, about 2 minutes, or until the shallots are soft—don’t let them brown. Add the garlic and stir for 1 minute.

3.Add the mashed beans, whole beans, broth, and water. Cook over medium heat for 3 to 5 minutes, stirring well. Gently stir in the fresh spinach with tongs. The liquids will become a thickened and creamy sauce. Cook another 5 to 7 minutes, until the spinach wilts.

4.Before serving, stir in the vinegar and black pepper. Then drizzle the remaining 1 teaspoon of olive oil over the entire dish.

Per serving

Calories: 323; Total Fat: 9g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 69mg; Carbohydrates: 48g; Fiber: 17g; Protein: 15g

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