Vegan Spinach and White Beans

The Vegan Spinach and White Beans is a tasty dish. This has 230 kcal per serving. You will prepare this in twenty-five minutes. Serve this recipe for occasions, parties, events, family gatherings, dinners, lunch, or for guests. Also, you can pair this Vegan Spinach and White Beans with rice, bread, grains, salads, or pasta as well. The instructions for its preparation are not difficult either. We will use olive oil, onion, garlic, white beans, fresh spinach, low-sodium vegetable broth, salt, lemon juice, and seasonings to make it. Keep your vegan dish in a closed container so it stores for four days.

STATS:

• Cooking duration: Fifteen minutes
• Number of calories: 230 kcal
• Preparation time: 10 minutes
• Serving size: One bowl
• Cuisine: Mediterranean
• Total time: 25 minutes
• Course: Main
• Diet: Vegan
• Servings: 4

EQUIPMENT:

• Measuring cup
• Chopping board
• Measuring spoons
• Knife
• Can opener
• Spatula
• Big skillet

INGREDIENTS:

• 1/4 tsp black pepper
• One tbsp olive oil
• 1 small chopped onion
• Three cloves of minced garlic
• One cup vegetable broth (low-sodium)
• 2 cans of drained & rinsed white beans
• Four cups of fresh chopped spinach
• Half tsp salt
• Quarter tsp red pepper flakes
• 1 tbsp lemon juice
• Half tsp dried oregano

INGREDIENT NOTES:

OLIVE OIL:

• Olive oil is useful in making the flavor of your dish rich. It also helps in cooking your onion and garlic in the skillet so they don’t stick. You can add avocado oil for a different option as well.

ONION:

• The flavor of your recipe will improve from using this ingredient. Onion also makes the dish taste a little sweeter. You will cook them so they become soft when you make your recipe. Add white or red onion if you prefer as well.

GARLIC:

• This ingredient will make your vegan dish savory. You will feel a good flavor from adding this component to your dish. Adding garlic to spinach will give you a good combination of flavor as well. Use half a tsp of garlic powder if you need another idea.

WHITE BEANS:

• White beans are the main component of your vegan dish. These will give you protein, and you will feel satisfied if you use them in your dish. White beans can easily soak up the taste of other components. Use chickpeas for an alternative as well.

FRESH SPINACH:

• Another main thing for your recipe is spinach. You will chop this and add it to your dish. It can cook quickly and adds color to your meal. Spinach is also nutritious to use in your meals. Kale is another idea that you can add to your recipe.

LOW-SODIUM VEGETABLE BROTH:

• You will see that this broth makes a little sauce for your dish. We will add vegetable broth for this recipe. There will be moisture from using this as well. Water is also another choice for you to choose from.

SALT:

• Salt will help make the main ingredients’ flavor better. The flavor of your recipe will feel complete if you add this. You may add less salt if you don’t need it too much.

BLACK PEPPER:

• Adding black pepper to your recipe will give it a little heat. You may use white pepper as an alternative as well.

DRIED OREGANO:

• This dish will feel Mediterranean when you add this ingredient to it. Italian seasoning is also an idea for you to choose.

RED PEPPER FLAKES:

• You can use red pepper flakes to include a spicy flavor in your dish. Another option for you is to add some paprika as well.

LEMON JUICE:

• Your vegan dish will have a fresh flavor if you use this in it. Another idea for this can be lime juice, too.

INSTRUCTIONS:

1. Take your skillet and include olive oil in it.
2. Then, warm the skillet on medium flame to cook the onion in it.
3. You will cook them for four minutes so they get softer.
4. Then, include garlic in the skillet so it cooks for 30 seconds to get fragrant.
5. Include red pepper flakes, dried oregano, pepper, salt, and white beans as well.
6. Then comes the use of broth to mix in the skillet so it simmers for 5 minutes.
7. Next, add the chopped spinach and mix it carefully so it wilts for 3 minutes.
8. Place the skillet on a side and add lemon juice to it to complete your recipe.

SERVING SUGGESTIONS:

RICE:

• Steamed white rice
• Brown rice
• Lemon rice
• Garlic rice

BREAD:

• Toasted bread
• Pita bread
• Flatbread
• Garlic toast

LUNCH:

• Cucumber tomato salad
• Roasted carrots
• Grilled zucchini

DINNER:

• Roasted potatoes
• Stuffed baked sweet potatoes
• Pasta

TIPS:

• You need to rinse your beans after draining them to eliminate excess sodium.
• Cook your spinach only for a few minutes so it does not get very soft.
• You may also mash some white beans for a creamier feeling in your dish.
• Include lemon juice after completing your recipe so it gets brighter.

STORAGE INFORMATION:

FRIDGE:

• Stock your dish in a box for 4 days only.

FREEZER:

• Cool your dish and then add it to a freezer container. Stock it for two months only.

FAQs:

Can we use frozen spinach in our recipe?

• Yes, but you need to defrost it and then eliminate excess water too.

How should we eliminate oil from this dish?

• You can cook the ingredients in vegetable broth to make it oil-free.

NUTRITIONAL INFORMATION:

Potassium: 620 mg

Calories: 230 kcal

Sodium: 420 mg

Iron: 4.5 mg

Total carbs: 28 grams

Fiber: 8 grams

Net carbs: 20 grams

Protein: 10 g

Calcium: 120 milligrams

Vitamin A: 5,600 IU