THE SIMPLEST SPICY BEANS
BEAN TIPS:
There’s always been a lively debate between dried vs. canned beans and which are better for you. Dried beans are definitely more nutritionally dense and taste richer and fresher. But most require soaking, which has become an apparent inconvenience to many people. Canned beans are a close second in terms of nutrition, and I use them a lot. It’s really important to drain and rinse them very well. Canned beans are higher in sodium than dried, so the draining and rinsing allays that, since most of the salt is in the liquid those beans are floating in inside the can! Look for organic, low-sodium beans if you can. If you serve this recipe over rice or quinoa, you’re basically creating a nutritionally whole meal and a great source of plant-based protein.
RATING
SERVES
2
PREP TIME
10 min
COOK TIME
15 min
Ingredients
- 6 Tbsp extra virgin Greek olive oil
- 3 Tbsp fresh lemon juice
- 3 Tbsp dry white wine
- 3 garlic cloves minced
- 1 15- ounce can of kidney or borlotti beans rinsed and drained
- ½ tsp dried marjoram
- ½ tsp crushed red pepper flakes
- 3 tsp fresh chopped flat-leaf parsley
- Greek sea salt to taste
Instructions
-
Whisk together 3 tablespoons olive oil, the lemon juice, wine and garlic in a medium bowl. Toss the beans in the mixture. Cover and let stand in the refrigerator for 20 to 30 minutes.
-
Heat the olive oil in a large, deep skillet and add the beans and marinade mixture. Bring to a simmer and add the marjoram and red pepper flakes. Seasons to taste with salt. Add the parsley just before removing from heat.
Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!“
