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Ingredientes
- 2 c. cooked beans
- 1 Tbsp. extra virgin olive oil (orig was 3 tbsp)
- 1 x onion finely diced
- 1 x carrot finely diced
- 2 x cloves garlic (my addition)
- 1 x bay leaf
- 1 tsp dry oregano
- 1 bn broccoli rabe salt and pepper
- 1 c. liquid
- 2 Tbsp. minced parsley thin slices parmesan cheese optional
Direcciones
- * I used canned Great Northern Beans
- ** I used soy sauce
- *** orig called for bean cooking liquid; I used 1 c. vegetable broth
- Saute/fry the onion, carrot, bay leaf, oregano and garlic in the extra virgin olive oil for about 8 min. Add in the rabe and broth. When wilted, add in the beans and simmer, till the greens are done, 15 - 20 min. Add in more liquid as needed.
- Garnish with parsley and cheese.
- Madison recommends serving this with garlic croutons to soak up the sauce.
- I served it with brown rice.
- NOTES : We tried broccoli rabe last night for the first time, and we liked it. It is somewhat bitter, so sweetness from the carrots and the vegetable broth were nice complements. I think parsnips would be good in this, too. Other strong greens such as collards, mustard or possibly turnip greens would work well, too.
- You can eliminate the oil entirely and saute/fry the veggies in broth.
- Then the dish would be virtually fatfree.
- Madison suggests serving this in a soup bowl with garlic croutons.
- I served it over brown rice. And DH smothered it with warm sauce.
- This came together very quickly, and it was very good. This is a simple meal which includes protein, grains, and greens. It's a keeper!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 164g | |
| Recipe makes 4 servings | |
| Calories 52 | |
| Calories from Fat 31 | 60% |
| Total Fat 3.56g | 4% |
| Saturated Fat 0.51g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 1% |
| Potassium 104mg | 3% |
| Total Carbs 5.07g | 1% |
| Dietary Fiber 1.3g | 4% |
| Sugars 1.73g | 1% |
| Protein 0.64g | 1% |
