Pairing these two nutritional powerhouse foods creates one-pot meals that are packed with nutrients like protein, iron, potassium, calcium, vitamin C and vitamin A. White beans in particular, like navy Great Northern beans, are a good culinary match for spinach, kale, broccoli rabe and escarole.
Finally that escarole just adds another layer of flavor as well as loads of nutrients! Greens are the number one thing Americans are missing in their diets. And having them in this hearty, warming soup is a great way to get them in! Escarole is actually a relative of chicory and loaded with Vitamin A which supports your eyes, skin, reproductive system and your bones! And because we’re gently cooking it, it actually concentrates the vitamin giving you MORE with each bite!
As with all my favorite things we start with that classic base of olive oil, onion and garlic. Giving this dish an anti-inflammatory, antibacterial, anti-fungal and anti-viral start! Healthy fats in extra virgin olive oil benefit both your heart and brain. And both onion and garlic are amazing at detoxing the body and fighting off germs!
Is there anything more classic than beans and greens? I think not. And while I was craving some greens I didn’t want salad because it’s just a LITTLE too cool still for cold foods (at least in my opinion). So what else could I make? I turned back to my heritage and looked for something simple and traditional and escarole and beans fit the bill! What I love about dishes like this is that not only are they simple and inexpensive to make; they’re healthy without having to create something crazy like “cashew cheese” (I still can’t wrap my head around that one). I find more often than not, when I want to be healthy, if I simply turn back to my grandmother’s cook books and recipes, I can find something I know and love to nourish me heart and soul!
2 Tbs. extra virgin olive oil 1/2 onion, chopped 3-4 cloves of garlic, minced 1/2 C. white wine (I like pinot grigio) 1 15oz. can cannellini beans, with their liquid 4 C. vegetable or chicken stock 1 head of escarole, washed and torn into bite sized pieces salt & pepper red pepper flakes grated parmesan cheese & crusty bread for serving (optional)
A small hill town named Calitri, in the province of Avellino Italy, is where my father was from. He would tell me stories of struggling to put food on the table, relying on hunting small game, especially during hard times; as a little boy that grew up under the Mussolini dictatorship.
Escarole and Beans | Two Versions
FAQ
Does escarole have any health benefits?
How many calories is escarole and beans?
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322
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Calories
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12g
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Fat
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43g
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Carbs
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13g
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Protein
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Are greens and beans good for you?
Is escarole good for your liver?
Are escarole & beans healthy?
Healthy And Nutritious. In terms of vitamins and minerals, escarole and beans are two of the healthiest food options. Escarole is high in fiber, vitamin C, and vitamin A, whereas beans are high in protein, fiber, and iron. When combined, they provide a dish that’s not only tasty but also nutritious. Easy To Prepare.
Are black beans good for health?
Black beans are rich source of proteins and fiber. Contains fewer calories, and keeps filling as well. It has rich anti oxidants, proteins, fewer carbohydrates, and fiber, that keeps oneself full for longer time. Helps in weight loss, also few metabolic conditions like diabetes and cholesterol issues.
What is escarole and beans?
Escarole and beans is exactly what it sounds like – a dish that combines escarole and beans (and olive oil and garlic). That’s it. 4 ingredients. But the ingredients work so well together. It’s a simple dish, one that gets almost creamy from the cooked beans.
Is escarole a good nutrient?
Vitamin K is important for normal blood clotting, as well as regulating calcium levels in your heart and bones. Leafy greens like escarole deliver a subtype called vitamin K1. This vegetable offers a whopping 164% of your daily needs of this nutrient per 2-cup (85-gram) raw serving ( 5, 6, 18 ).