Best 3 Mediterranean Spinach Beans Recipes
Embark on a culinary journey through the vibrant Mediterranean region with this delectable collection of spinach and bean recipes. From hearty main courses to refreshing salads and flavorful side dishes, this diverse selection caters to various dietary preferences, including vegan, vegetarian, and gluten-free options. Discover the perfect balance of flavors and textures in each dish, as fresh spinach and wholesome beans take center stage, complemented by aromatic herbs, spices, and zesty dressings. Whether you're seeking a quick and easy weekday meal or planning a special occasion feast, these recipes offer a delightful symphony of flavors that will transport your taste buds to the sun-kissed shores of the Mediterranean.
Here are our top 3 tried and tested recipes!
MEDITERRANEAN SPINACH CHICKPEA STEW
This spinach chickpea stew turns a bag of frozen spinach and some chickpeas into a wholesome one-pot dinner to feed a crowd! There are variations of this spinach stew recipe with tomatoes throughout the Mediterranean and the Middle East. My mom made her spinach stew, Egyptian-style using lean ground beef, but I opted for a vegan option, which is just as hearty and satisfying, thanks to chickpeas!
Provided by Suzy Karadsheh
Categories Main Course
Time 55m
Number Of Ingredients 16
Steps:
- In a large pot, heat ¼ cup extra virgin olive oil over medium heat until shimmering. Add the onions and garlic and cook, tossing regularly, for 3 to 5 minutes or until softened.
- Add the tomatoes, spinach, chickpeas, and chicken broth. Add the parsley and season with a good dash of kosher salt and black pepper. Stir in the spices.
- Bring to a boil of medium-high, then turn the heat down to low and cover partway, leaving part of the top open. Allow the spinach to simmer for 25 minutes over low heat, stirring occasionally.
- While the spinach stew is simmering, toast the vermicelli. In a small pan, heat about 1 tablespoon olive oil over medium-high. Add the vermicelli and continuously stir to toast it evenly. Vermicelli should turn a nice golden brown, but watch carefully not to over-brown or burn. Remove from heat.
- Stir in the toasted vermicelli in the spinach stew and cook for another 10 minutes or until the vermicelli noodles are cooked to tender.
- Remove from the heat and finish with lemon juice and a good drizzle of extra virgin olive oil.
Nutrition Facts : Calories 245.3 kcal, Carbohydrate 42.2 g, Protein 15.4 g, Fat 4 g, SaturatedFat 0.4 g, Sodium 536.8 mg, Fiber 13.5 g, Sugar 7.9 g, UnsaturatedFat 2.2 g, ServingSize 1 serving
MEDITERRANEAN BAKED SPINACH
Fresh baby spinach gets a Mediterranean twist when it's baked in a casserole with an eggy mixture of cream cheese and crumbled feta with basil and tomato.
Provided by My Food and Family
Categories Dairy
Time 1h
Yield 10 servings, 1/2 cup each
Number Of Ingredients 6
Steps:
- Heat oven to 350ºF.
- Place spinach in colander in sink. Pour boiling water over spinach; cool.
- Meanwhile, mix cream cheese and eggs in large bowl until blended. Gradually stir in milk. Stir in 1/2 cup feta.
- Squeeze excess moisture from spinach. Add spinach to cream cheese mixture; mix well. Spoon onto 9-inch square baking dish; top with remaining feta. Cover.
- Bake 50 min. or until center is set, uncovering after 30 min.
Nutrition Facts : Calories 130, Fat 9 g, SaturatedFat 5 g, TransFat 0 g, Cholesterol 100 mg, Sodium 280 mg, Carbohydrate 4 g, Fiber 1 g, Sugar 1 g, Protein 9 g
WHITE BEANS AND SPINACH
This skillet side is a variation of a recipe I received from my Italian mother. I've prepared spinach this way for years-because my children eat it happily! -Lucia Johnson, Massena, New York
Provided by Taste of Home
Categories Side Dishes
Time 10m
Yield 2 servings.
Number Of Ingredients 7
Steps:
- Place water, garlic and spinach in a large skillet. Cook, covered, over medium heat just until tender, 2-3 minutes, stirring occasionally. Stir in remaining ingredients; heat through.
Nutrition Facts : Calories 116 calories, Fat 1g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 561mg sodium, Carbohydrate 21g carbohydrate (1g sugars, Fiber 7g fiber), Protein 7g protein. Diabetic Exchanges
Tips:
- Use fresh, flavorful ingredients: The quality of your ingredients will directly impact the taste of your dish. Choose fresh, ripe spinach, flavorful beans, and aromatic herbs.
- Don't be afraid to experiment with different types of beans: There are many different types of beans that can be used in this recipe, such as chickpeas, kidney beans, or black beans. Experiment with different types to find your favorite combination.
- Cook the spinach properly: Spinach can easily become overcooked and slimy. To prevent this, cook it over medium-high heat for just a few minutes, or until it is just wilted.
- Season the dish to taste: This recipe is a great starting point, but you may need to adjust the seasonings to your taste. Add more salt, pepper, or garlic powder if desired.
- Serve immediately: This dish is best served immediately after it is cooked. The spinach will start to lose its鮮度 if it sits for too long.
Conclusion:
This Mediterranean spinach and beans recipe is a delicious, healthy, and easy-to-make dish that is perfect for a quick and easy weeknight meal. It is packed with flavor and nutrients, and it can be easily customized to your liking. So next time you're looking for a healthy and satisfying meal that is sure to please everyone at the table, give this recipe a try!
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