Escarole and Beans

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Health Benefits: When you need a quick 15-minute meal that still packs a vitamin/nutrient filled punch for a cold evening, look no further than this beans and greens dish. It's a reminder that simple ingredients done well, don't need much added to them. Escarole is one that has still been available at the remaining farmers' markets so grab a head if you see one and whip this up for a chilly weeknight meal. And if not you could substitute kale instead.

Escarole: Escarole, a bitter green, is an excellent source of vitamin K, vitamin A, and folate. The bitter compounds support liver function and bile production, which aids in digestion and detoxification. Its high fiber content supports gut health and helps stabilize blood sugar.

Garlic: With cold and flu season on the way, get your garlic ready! It contains allicin, a sulfur compound with powerful anti-viral, anti-bacterial, and immune-modulating properties making it a staple for any food as medicine kitchen.

Cannellini Beans: Cannellini beans are a fantastic source of plant-based protein and complex carbohydrates. This combination helps create a feeling of satiety, supports muscle maintenance, and provides sustained energy release, preventing blood sugar spikes. They also contribute significant fiber and essential minerals like iron and magnesium.

Chili Flakes: The capsaicin found in the red chili pepper flakes is known to mildly boost metabolism and may possess pain-relieving properties. In small amounts, the heat can also act as a digestive stimulant, promoting the flow of digestive juices.

Ingredients (Makes 2 servings):

• 1 head escarole, washed

• 2 tbsp olive oil

• 4-6 cloves, garlic minced (measure with your heart)

• 1/4 tsp red chili pepper flakes

• 1/4 tsp salt

• 2 cups vegetable broth

• 1, 15oz can cannellini or white beans, drained and rinsed

• Additional salt & pepper to taste

Optional Additions:

• Air-fried tofu, tossed with Italian seasoning

• Nutritional yeast

• Parmesan cheese

• Any protein of your choice

• Swap out the vegetable broth for bone broth to increase protein

• If you can't find escarole, swap it out for kale

Instructions:

• Wash the escarole and slice into 1 inch ribbons.

• Mince the garlic.

• In a large saucepan heat the 2 tbsp olive oil.

• When hot, add the escarole and sauté for 1-2 minutes.

• Add the garlic and cook until soft 5-6 minutes.

• Add the chili pepper salt, cook for one 1 minute more.

• Add the vegetable broth and beans.

• Bring to a simmer for 5 minutes.

• Taste and adjust seasoning to your preference.

• Enjoy!

Nutrition Info (per serving): Calories: 334 Fat: 14.7g Carbohydrates: 40.1g Fiber 18.6g Protein: 14.2g