Italian · Dinner
Farmhouse Bean and Vegetable Bowl
A brothy Italian-style bowl of cannellini beans, zucchini, and cherry tomatoes simmered with garlic and rosemary, finished with a light drizzle of olive oil and shaved parmesan over wilted spinach. Naturally lean, high in fibre, and built for a satisfying, low-calorie vegetarian dinner.
$3
10 minsPrep
20 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
335Calories
20.2gProtein
9.5gFat
43.3gCarbs
8.1gSugar
13.7gFiber
775mgSodium
9mgChol
2.8gSat Fat
1213mgPotassium
280mgCalcium
5.7mgIron
0.1mcgVitamin B12
28mgVitamin C
Goes well with
Crisp Pinot Grigio
local
Sparkling Water with Fresh Lemon
international
vegetarian
gluten-free
low-calorie
high-fiber
low-cholesterol
low-calorie
Instructions
1
Prep
Dice the zucchini, thinly slice the garlic, chop the rosemary, and drain the cannellini beans.
2
Sweat
Warm the olive oil in a small saucepan over medium-low heat. Add the garlic and rosemary; cook 1 minute until pale gold and fragrant.
3
Simmer
Add the zucchini, canned tomatoes, and vegetable stock; bring to a gentle simmer over medium heat for 8 minutes until the zucchini softens. Stir in the drained cannellini beans and simmer 5 minutes until heated through.
4
Plate
Fold in the spinach until wilted, spoon into a bowl, and finish with shaved parmesan.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz370g cannellini beans
- 22 small zucchini (240g)
- 4 cloves4 cloves garlic
- 2 tsp2 tsp fresh rosemary
- 2 tsp2 tsp olive oil
- 2/3 oz20g parmesan
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1/2 cup120ml vegetable stock
- 2 cup60g baby spinach
- salt, to taste
- black pepper, to taste
