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​Mediterranean Spinach & Beans:

This Mediterranean-inspired dish combines tender cannellini beans, vibrant spinach, and savory aromatics, all simmered in a light tomato-based sauce with Mediterranean herbs. It’s packed with fiber, plant-based protein, and antioxidants, making it both nutritious and delicious. Serve it as a standalone meal, a side dish, or over quinoa or whole-grain bread for added heartiness.

Mediterranean Spinach & Beans

A Wholesome, Flavorful, and Nutrient-Rich Dish

This Mediterranean-inspired dish combines tender cannellini beans, vibrant spinach, and savory aromatics, all simmered in a light tomato-based sauce with Mediterranean herbs. It’s packed with fiber, plant-based protein, and antioxidants, making it both nutritious and delicious. Serve it as a standalone meal, a side dish, or over quinoa or whole-grain bread for added heartiness.

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Ingredients (Serves 2-3)

  • 1 tbsp olive oil

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 1 red bell pepper, diced

  • 1 can (15 oz) cannellini beans, drained and rinsed

  • 1 can (14.5 oz) diced tomatoes, undrained

  • ½ tsp dried oregano

  • ¼ tsp dried thyme

  • ¼ tsp salt

  • ¼ tsp black pepper

  • 4 cups fresh spinach leaves, packed

  • Juice of ½ lemon

  • Feta cheese, crumbled (optional)​

 

Instructions

Step 1: Sauté the Aromatics

  1. Heat olive oil in a large skillet over medium heat.

  2. Add the diced onion and red bell pepper; sauté for 3-4 minutes until softened.

  3. Stir in the minced garlic and cook for 30 seconds, until fragrant.

 

Step 2: Build the Flavor

  1. Add the cannellini beans and diced tomatoes (with their juice) to the pan.

  2. Season with oregano, thyme, salt, and black pepper.

  3. Stir well and let it simmer for 5-7 minutes, allowing the flavors to meld.

 

Step 3: Add the Spinach

  1. Gently fold in the fresh spinach, letting it wilt into the mixture. This should take about 2 minutes.

  2. Squeeze the lemon juice over the dish and give it a final stir.

 

Step 4: Serve & Enjoy

  1. Spoon the mixture into bowls and sprinkle with crumbled feta cheese (if using).

  2. Serve warm with crusty whole-grain bread, quinoa, or couscous for a heartier meal.

 

Nutritional Breakdown (Per Serving)

  • Calories: ~290 kcal

  • Protein: 12g

  • Carbohydrates: 38g

  • Fiber: 10g

  • Healthy Fats: 8g

  • Vitamin A: 90% DV

  • Vitamin C: 100% DV

  • Iron: 25% DV

 

Why You’ll Love This Recipe

✅ Plant-Based & Protein-Rich – Great for a vegetarian or Mediterranean diet.
✅ Gut-Friendly & High-Fiber – Keeps digestion smooth and supports gut health.
✅ Bright & Flavorful – A zesty, herb-infused balance of freshness and depth.
✅ Quick & Easy – Ready in under 20 minutes with minimal prep!

Would you try this hearty and healthy Mediterranean dish? 🍅🌿✨

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