Escarole and Beans Recipe: Healthy, Delicious Italian Dish

What is Escarole?

Escarole vs Other Greens

Escarole belongs to the chicory family, just like radicchio and endive, but it’s less bitter. While other leafy greens like spinach or kale might be more familiar, escarole stands out for its mild, slightly bitter taste. This makes it a favorite in Italian dishes like soups and sautés. Unlike kale or spinach, escarole has curly, broad leaves that can be cooked or eaten raw.

Health Benefits of Escarole

Escarole is a powerhouse of nutrients. It’s low in calories and packed with vitamins like A, C, and K. Additionally, it provides a healthy dose of fiber, which helps with digestion and can support heart health. Moreover, escarole is rich in antioxidants, which fight off harmful free radicals in your body, helping you stay healthy.

Escarole is packed with essential vitamins, including vitamin A and vitamin K, which promote bone health and eye health. Discover more about the health benefits of leafy greens and why they should be part of your diet.”

Where to Buy Fresh Escarole

You can find fresh escarole at most grocery stores, especially those with a good selection of fresh produce. Local farmer’s markets also often carry it. When selecting escarole, look for bright green leaves with minimal browning. You can even order it online from specialized grocers if you prefer convenience.

What are Beans?

Types of Beans Used in Escarole and Beans

In this classic dish, cannellini beans are the most commonly used type. They’re white, creamy, and perfect for soaking up flavors. Some recipes may also use great northern beans or navy beans, but cannellini beans remain the traditional choice.

Nutritional Value of Beans

Beans are a great source of plant-based protein, making them ideal for vegetarian diets. They’re also rich in fiber, which keeps you full and supports digestion. Beans are also loaded with essential minerals like iron and magnesium, helping you maintain energy and overall health.

---

Internal Link Suggestion: Explore more nutritious, fiber-packed recipes like our comforting French Onion Soup, perfect for your healthy meal plans.

Traditional Escarole and Beans Recipe

Classic Italian Escarole and Beans Recipe

Ingredients Needed

To make this classic Italian escarole and beans dish, you’ll need just a few simple ingredients that pack a lot of flavor. Here’s what you’ll need:

• 1 large head of escarole, washed and chopped
• 2 cups of cannellini beans (cooked or canned)
• 4 cloves of garlic, minced
• 3 tablespoons of olive oil
• 1/4 teaspoon of crushed red pepper flakes (optional)
• Salt and pepper to taste
• 4 cups of vegetable broth (or chicken broth for added flavor)
• Parmesan cheese for garnish (optional)
• Lemon juice for a splash of brightness

These ingredients create a well-balanced, flavorful meal that’s light yet satisfying.

Step-by-Step Cooking Instructions

Now, let’s break down the steps to make your delicious escarole and beans:

1. Prep the escarole: Begin by washing your escarole thoroughly to remove any dirt. Chop it into large pieces.
2. Sauté the garlic: In a large pot, heat olive oil over medium heat. Add minced garlic and cook until fragrant, about 1 minute. Be careful not to burn it!
3. Add the escarole: Toss in the chopped escarole and stir it into the garlic and oil. Let the escarole wilt down, which should take around 4-5 minutes.
4. Add beans and broth: Once the escarole is wilted, add in your cannellini beans and vegetable broth. If you prefer a thicker consistency, reduce the broth a bit. Stir everything together.
5. Season: Add salt, pepper, and crushed red pepper flakes (if using) to taste. Let the mixture simmer for about 10-15 minutes, allowing all the flavors to meld.
6. Finish with lemon: For extra brightness, squeeze a bit of lemon juice over the dish before serving.
7. Serve: Ladle the escarole and beans into bowls and top with freshly grated Parmesan cheese if desired.

Once the garlic is fragrant, add the cannellini beans, which are a perfect choice for this dish. If you’re new to cooking with these beans, here’s a helpful guide on cooking with cannellini beans.

Enjoy this hearty dish on its own or with crusty bread for dipping!

Cooking Tips for Best Results

• Don’t overcook the escarole: You want the escarole to retain some texture. Overcooking can make it too soft and mushy.
• Use fresh garlic: Fresh garlic gives the dish a strong, aromatic flavor that really makes it stand out.
• For a richer flavor: If you’re not vegan or vegetarian, you can swap the vegetable broth with chicken broth for a more robust taste.
• Adjust the broth: If you prefer a thicker consistency, use less broth, or simmer it longer to reduce the liquid. Additionally, adding a splash of lemon at the end brightens the flavor, making the dish taste fresh.

Variations of Escarole and Beans

Adding Sausage for Extra Flavor

If you want a heartier version, try adding some sausage. Italian sausage, either mild or spicy, is a great addition. Simply brown the sausage in the pot before adding the garlic and proceed with the recipe. This adds a rich, savory flavor that pairs perfectly with the beans and escarole.

Vegan Escarole and Beans

For a vegan option, stick to vegetable broth and skip any cheese. You can add extra flavor by sprinkling nutritional yeast on top. This keeps the dish entirely plant-based while still being hearty and satisfying.

Learn more about cooking with cannellini beans and how they can be used in other recipes here.

Nutritional and Health Benefits

Health Benefits of Eating Escarole and Beans

High in Fiber and Protein

One of the biggest perks of eating escarole and beans is that it’s packed with both fiber and protein. The cannellini beans are an excellent source of plant-based protein, which helps with muscle repair and keeps you feeling full. Meanwhile, the fiber content from both the beans and escarole promotes healthy digestion. This combination makes it an ideal dish for those looking to improve gut health, manage cholesterol, or simply feel satisfied after a meal.

Low Calorie and Nutrient Dense

Escarole is low in calories but high in essential vitamins and minerals. For instance, it’s loaded with vitamin A, which supports eye health, and vitamin K, which is important for bone strength. Moreover, beans are also nutrient-dense, providing iron, magnesium, and potassium. The result is a dish that fuels your body without packing on excess calories. It’s a smart choice for anyone watching their weight while still wanting to eat something nutritious and filling.

How Escarole and Beans Can Aid in Weight Loss

Eating escarole and beans can be a great addition to your weight loss journey. The high fiber content keeps you full for longer, reducing the urge to snack in between meals. Additionally, the low-calorie nature of both ingredients means you can enjoy a big, hearty serving without worrying about calorie overload. The dish also has minimal fat, especially when prepared without added oils, making it a perfect option for those aiming to slim down while still eating tasty, satisfying food.

Are Escarole and Beans Keto-Friendly?

While escarole is keto-friendly due to its low carbohydrate content, the same can’t be said for beans. Most beans, including cannellini beans, contain a significant amount of carbs, which may not align with the strict keto diet. However, if you’re following a more flexible low-carb diet, you could enjoy this dish in moderation by reducing the quantity of beans used. Alternatively, you could swap out the beans for a lower-carb option like zucchini.

Looking for another low-calorie dish? Try this light yet satisfying option with our Chocolate Rice Cakes, a perfect snack here.

Serving Suggestions

How to Serve Escarole and Beans

Pairing with Crusty Bread

One of the best ways to serve escarole and beans is with a thick slice of crusty bread. The bread is perfect for soaking up the rich, flavorful broth, making every bite more satisfying. Additionally, the texture of crispy bread complements the softness of the beans and escarole, adding a delightful contrast to the dish. For an extra twist, lightly toast the bread and rub it with garlic for even more flavor. This simple pairing turns the dish into a hearty, complete meal.

Using Escarole and Beans as a Side Dish

Escarole and beans also make a fantastic side dish, especially when paired with lean proteins like grilled chicken or fish. Its lightness and nutritional content balance heavier main courses perfectly. You can serve it alongside roasted vegetables or a simple salad for a well-rounded meal. The mild flavor of the escarole won’t overpower other dishes, making it a versatile addition to any plate.

Adding It to Pasta

For a more filling option, try mixing escarole and beans into a pasta dish. Toss it with your favorite type of pasta, whether it’s penne, spaghetti, or orecchiette, and add a drizzle of olive oil for richness. This turns the dish into a comforting Italian pasta meal that’s perfect for dinner. Moreover, adding pasta to escarole and beans stretches the meal, making it an ideal option for feeding a crowd.

Best Wine Pairings for Escarole and Beans

Since wine is best avoided in this context, we will focus on making the dish even more flavorful by using non-alcoholic options like lemon juice or vinegar to bring brightness. These can enhance the overall taste without the need for wine, allowing you to enjoy the dish in its healthiest form.

For more tips on pairing meals with non-alcoholic beverages and enhancing flavor, check out this helpful guide here.

Cooking Tips and Storage

How to Properly Clean and Prep Escarole

When preparing escarole, it’s essential to clean it thoroughly as dirt and grit can get trapped between its leaves. Start by separating the leaves and rinsing them under cold water. Swirl the leaves in a large bowl of water to loosen any remaining debris, then drain and repeat if necessary. After cleaning, you can chop the leaves into large or small pieces, depending on your recipe. For escarole and beans, roughly chopped leaves work best to retain some texture while cooking. Dry the leaves thoroughly before cooking to avoid adding excess water to your dish.

Once cleaned and dried, store any leftover escarole in the fridge to keep it fresh. Here’s an excellent resource on how to store fresh greens to maintain their crispness and quality.

Can You Freeze Escarole and Beans?

Yes, you can freeze escarole and beans! However, it’s important to note that escarole may lose some of its texture after freezing. To freeze, let the dish cool completely, then transfer it to an airtight container. For best results, consume the frozen meal within 2-3 months. When reheating, thaw it overnight in the fridge and heat it gently on the stovetop. You may need to add a bit of broth to freshen up the flavors and maintain the right consistency.

How to Store Leftovers

Store leftovers in an airtight container in the fridge, where they’ll last for about 3-4 days. When reheating, you can use either the stovetop or microwave. Additionally, add a splash of broth or water while reheating to prevent the dish from drying out. This way, you can enjoy the same rich flavors and textures even after a few days.

For more tips on making meals that store well, check out our Salisbury Steak Recipe with Onion Soup Mix here.

Frequently Asked Questions About Escarole and Beans

Can I Use Canned Beans Instead of Fresh?

Absolutely! Canned cannellini beans work perfectly in this recipe and save time. Just be sure to rinse them thoroughly to remove excess sodium. Freshly cooked beans can offer a bit more texture, but canned beans are a convenient and delicious option.

H3: Can I Substitute Other Greens for Escarole?

Yes, if you don’t have escarole, other leafy greens like kale, spinach, or Swiss chard make excellent substitutes. Keep in mind that these greens may have different cooking times and slightly different flavors, but they’ll still result in a nutritious dish.

Is Escarole and Beans a Good Source of Protein?

Yes, escarole and beans are a great source of plant-based protein, thanks to the cannellini beans. Each serving provides a good amount of fiber and protein, making it a healthy option for vegetarians or those looking to cut down on meat.

How Long Does It Take to Cook Escarole and Beans?

Cooking escarole and beans is quick and easy. The dish takes about 20-30 minutes from start to finish, including the time it takes to wilt the escarole and simmer the beans in broth.

For more insights into high-fiber, low-calorie Italian meals, explore this guide on healthy Mediterranean diet recipes.