Minestra: Healthy Greens and Beans

User Reviews

4.9

93 reviews
Excellent
  • Prep Time

    5 mins

  • Cook Time

    5 mins

  • Total Time

    30 mins

  • Servings

    6 servings

  • Calories

    241 kcal

  • Course

    Main Course

  • Cuisine

    Italian

Minestra: Healthy Greens and Beans

A super nutritious greens and beans dish that is made in Italy.

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Ingredients

Servings
  • 6 Tbsp extra virgin olive oil
  • 2 ½ cups water or more if needed
  • 4 cloves garlic crushed
  • 1 large savoy cabbage preferably organic, cut into chunks
  • 1 bunch dandelion leaves organic, trim off bottom inch, then cut in half
  • 1 bunch kale or chard, organic, cut (this is optional)
  • 1 bunch spinach organic, trim off bottom part of stems, cut in half
  • tsp dried fennel seeds
  • ½ tsp sea salt to taste
  • tsp black pepper freshly ground, to taste
  • 12 oz cannellini beans or Borlotti (cranberry) beans, or even navy or pinto beans, cooked (how to cook your own dried beans)
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Instructions

  1. Place oil, water and garlic in a very large pot; heat over medium high heat. First add the chopped Savoy cabbage and cover with the lid.
  2. After about 5 minutes, stir (add the kale if using) and cover again. Let cook for another 5 minutes, then stir once more. You'll start to think that everything won't fit in the pot, but it will.
  3. Now add the dandelion greens, and continue to cook over medium heat, covered, stirring now and then, for about 10 minutes. Add salt, pepper and the fennel seeds. Check to make sure the liquid has not dried up, if so, add more water.
  4. The last greens to go in are the spinach, then cook for another 5 minutes or so. Now add the beans and mix well into the minestra. Taste for salt and pepper, and continue to cook for just a few minutes until the beans are heated through, and that's it.
  5. Serve hot with homemade bread and slices of sweet onion! YUMMY!

Leftover Minestra:

  1. You will need: Cooked minestra with liquid (if it's too dry, add a little water), 3 to 4 Tbsp of extra virgin olive oil (for about 4 cups/ 300 g of minestra), and stale, crusty Italian bread, torn into bite size pieces.
  2. In a nonstick frying pan over medium heat, put about 2 tablespoonfuls of olive oil, add the minestra and the torn pieces of bread, and drizzle about 1 or 2 more tablespoons of olive oil on top.
  3. Cook, stirring frequently, until the bread has absorbed the liquid and softened, and everything is heated through. Serve hot, with slices of sweet onion, if desired.

Notes

  • All greens should be washed before cutting.
  • Nutrition facts are for the freshly made minestra.

Nutrition Information

Show Details
Serving 1 Calories 241kcal (12%) Carbohydrates 24g (8%) Protein 8g (16%) Fat 15g (23%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 10g Sodium 415mg (17%) Potassium 755mg (22%) Fiber 10g (40%) Sugar 7g (14%) Vitamin A 7.699IU (0%) Vitamin C 113mg (126%) Calcium 236mg (24%) Iron 4mg (22%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 241 kcal

% Daily Value*

Serving 1
Calories 241kcal 12%
Carbohydrates 24g 8%
Protein 8g 16%
Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 10g 50%
Sodium 415mg 17%
Potassium 755mg 16%
Fiber 10g 40%
Sugar 7g 14%
Vitamin A 7.699IU 0%
Vitamin C 113mg 126%
Calcium 236mg 24%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.

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Overall Rating

4.9

93 reviews
Excellent

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