Italian style baked beans

Baked beans are a classic for the Italian cuisine, but they might be very different from what you are used to. Though I hope it will be a pleasant surprise.

Legumes are very important in the Mediterranean diet, we eat them with crostini, pasta, polenta and so on. They are not only delicious but they are also a precious source of vegetable protein, with cholesterol-lowering powers.

I modified a traditional recipe of my family, by making it lighter and tastier.

When working with legumes, it’s very important to thoroughly rinse the beans and to never use their vegetation water, this procedure together with a long cooking process, will make them tolerable for your digestive system.

 

Ingredients for 2 servings

  • 1 jar of cannellini beans, rinsed and drained
  • 1 clove of garlic, in halves without the green germ
  • Β½ onion, finely chopped
  • 1 carrot, finely chopped
  • 10 cherry tomatoes or 1 large tomato, diced
  • fresh rosemary, finely chopped
  • fresh thyme, finely chopped
  • 2 bay leaves
  • 2 cloves, crushed and finely chopped
  • a sprinkle of red chili pepper
  • 300 ml of vegetable broth
  • 1 Tbsp of olive oil

Optional:

  • 2 leaves of cabbage, in thin strips
  • a sprinkle of parmesan cheese or nutritional yeast

 

Method

Add the olive oil to a pan and caramelize on a low heat the onion, garlic, and carrot. Add the tomato and wait for it to soften. When the tomato is ready add the beans, cabbage, herbs, and spices. Stir for a few minutes and then add the vegetable broth. Let it simmer for at least half an hour, until all the broth has been absorbed, and serve with a sprinkle of olive oil on the top. Add some more broth if necessary. Finish it with some parmesan cheese or nutritional yeast, if you wish.

 

005_Italian stile baked beans

 

 

 

2 Comments Add yours

  1. These look so delicious, and packed full of nutrition πŸ™‚

    Like

    1. Lucia Miceli says:

      πŸ˜€

      Liked by 1 person

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