Want to #govegan for dinner but don't know where to start? Beans are a great option because they are loaded with vitamins and minerals, high fiber carbohydrates, and they're a great protein replacement. Legumes can get boring so changing how you season it can make a world of difference. For a refreshing and balanced #bespokenutrition meal, add a little more vegetables [try my ratatouille].
This is a great Mediterranean style vegan option for when you want something #hearthealthy and #packedwithfiber. This is also safe for people with celiac as its naturally #glutenfree.
Ingredients (about 8 servings):
1 cup dried cannellini beans
1/4 cup olive oil
3 garlic cloves, minced
6 fresh sage leaves
1 large tomato, diced
Sea salt and freshly ground pepper, to taste
When you make beans from scratch, there's some pre-prep involved to soak and cook them. This can take around 4 hours if you don't use a pressure cooker. Plan ahead.
Preparation:
Pre- Prep: Rinse beans in a colander under cold running water and drain. Place in a large bowl and cover with cold filtered water by about 3 inches. Let the beans soak for at least 4 hours or up to overnight.
OR- If you don't have that kind of time to soak the beans overnight, add the rinsed beans to a large 6qt pot, add water to cover by 3 inches, bring to a boil, remove from the heat and let stand for 1 to 2 hours.
Drain the beans, place in a pot with water to cover by about 4 inches and bring to a boil over high heat, skimming off the foam that rises to the surface. Reduce the heat to low, and simmer until the beans are tender when squished with a fork (typically 2 to 2 1/2 hours). Once the beans are cooked, you can use them right away or refrigerate for up to 1 week.
Drain the beans, reserving the liquid. In a large saucepan over medium heat, warm the olive oil. Add the garlic and sage and sauté until the garlic is lightly golden, about 1 minute.
Add the cooked beans and the fresh tomato and season with salt and pepper. Simmer on medium heat, for about 10 minutes to blend the flavors and evaporate any excess liquid. Add a little of the reserved liquid if the beans become too dry for your tastes.
Season with salt and pepper, transfer to a serving dish and serve hot or at room temperature. Makes 4 1 cup servings
One serving contains about 160 calories and 28g total carbohydrate, 9g fiber, 2g total fat, 0g saturated fat, and 16g protein.