Bean dish with spinach
Bean stew with spinach - a delicious and healthy recipe
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Number of servings: 4
Bean stew with spinach is a quick and easy recipe, perfect for a nutritious and comforting meal. This combination of ingredients brings together the proteins from the beans and the vitamins from the spinach, resulting in a savory dish that will delight your taste buds.
Ingredients:
- 1 large onion
- 1 clove of garlic
- 1 tablespoon of olive oil
- 1 teaspoon of cumin
- 1 can of tomatoes (approximately 400 g)
- 100 g green beans (fresh or frozen)
- Salt and pepper, to taste
- 100 g fresh spinach leaves
- 200 g red kidney beans (cooked or canned)
- 200 g white beans (cooked or canned)
Instructions:
1. Preparing the ingredients: Start by finely chopping the onion and garlic. If you are using frozen green beans, there is no need to thaw them before cooking. Make sure you have all the ingredients ready, including the canned tomatoes and beans.
2. Sautéing the onion and garlic: In a large skillet, add the olive oil and heat it over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. Add the chopped garlic and cumin, continuing to sauté for another minute until the aromas are released.
3. Boiling the tomatoes: Add the can of tomatoes and 150 ml of water to the skillet. Stir well, then let it simmer uncovered for 10 minutes until the sauce thickens slightly. This step is essential for intensifying the flavors.
4. Preparing the green beans: In a separate pot, boil the green beans in salted water for about 5 minutes until they are crisp but cooked. After boiling, drain the beans and rinse them under cold running water to stop the cooking process.
5. Adding the beans: To the thickened tomato sauce, add the red and white beans (if using canned beans, rinse them well beforehand). Also, add the cooked green beans, stirring gently. Let it simmer for 5 minutes.
6. Incorporating the spinach: Add the chopped spinach leaves and let it simmer for another 3 minutes until the spinach wilts. Season with salt and pepper to taste.
7. Serving: The bean stew with spinach is served warm, ideally alongside a slice of fresh bread or boiled rice. You can also add a splash of lemon juice for an extra touch of freshness.
Practical tips:
- If you want to give it a more intense flavor, you can add some spices like paprika or curry.
- The bean stew with spinach is even tastier the next day when the flavors have had time to meld, making it perfect for meal prep.
- You can experiment with other vegetables, such as zucchini or carrots, to vary the recipe.
This bean dish is not only a simple recipe but also a healthy choice for any meal. Enjoy every bite and relish the nutritional benefits of the vegetables!
Ingredients: 1 onion, 1 clove of garlic, 1 tablespoon olive oil, 1 teaspoon cumin, 1 can of tomatoes, 100 g green beans, salt, pepper, 100 g spinach leaves, 200 g red beans, 200 g white beans
