Recipe: Beans and Spinach

💪This hearty recipe takes just a few minutes to throw together and is PACKED with fiber and plant-based protein.  

Serve it as-is, or make a heartier meal by spooning it over sweet potatoes, rice, or quinoa.

Makes 4 servings.

Ingredients:

• 1 Tbsp olive oil

• 2 garlic cloves, minced

• 1 x 15 oz (425 g) can of crushed tomatoes

• 1 tsp dried basil

• 1-2 pinches of sea salt

• 2 x 15 oz (425 g) cannellini beans

• 1 cup (240 ml) chicken or veggie stock

• 4 big handfuls of baby spinach

Directions:

1. Heat the olive oil in a small pan over medium heat. Add the garlic and cook, stirring constantly, for about 30 seconds. Add the tomatoes, basil, and salt and cook for about 4 minutes. 

2. Add the rest of the ingredients and let cook for another 10-15 minutes, until the liquid reduces by at least half.

3. Ladle it over rice, quinoa, or sweet potatoes. Simple, delicious, easy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by al62 from Getty Images 

Recipe: Potato, Bean & Spinach Hash

You’ll love this plant-based comfort food recipe.

Serves 4

Ingredients:

• 2 Tbsp olive oil

• 1 white onion, sliced

• 2 large potatoes, peeled and diced

• Himalayan salt, to taste

• 1 can white beans, drained and rinsed

• 6 big handfuls of fresh spinach, chopped

• ½ cup (60 g) feta cheese, crumbled

• Zest of 1 lemon

• Ground black pepper to taste

Directions:

1. Heat the olive oil in a large skillet over medium-high heat. 

2. Add the onion and saute until it starts to soften, 4 - 5 minutes.

3. Add the potatoes and 2 pinches of salt, tossing well to combine. Cover the skillet and cook for 8 - 10 minutes, stirring occasionally to make sure the potatoes brown on all sides.

4. Add the beans and cook for another 5 minutes, stirring occasionally. 

5. Add the spinach and cook till wilted, about 3 - 5 minutes.

6. Take off the stove and stir in the cheese, lemon, and season with salt and pepper to taste.

7. Serve immediately.

To make it vegan: Instead of cheese, use ¼ cup (40 g) nutritional yeast and 1 tsp garlic powder (or use prepared vegan “cheese”).

Make it decadent: Serve with a poached / fried egg on top of each serving.

Toss in extras: add veggies you have on-hand to the combo - diced beets, carrots, celery would all be delicious.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Brett Holmes Photography from Getty Images

Recipe: Spinach and White Bean Soup

This recipe takes just 20 minutes from start to finish but tastes like it’s been simmering all day. You can sub kale, escarole or your favorite “green” for the spinach in this tasty soup!

Serves 6

Ingredients:

• 2 tbsp avocado or olive oil

• 1 small onion, chopped

• 2 garlic cloves, chopped

• 1 pound spinach, washed and chopped

• 4 cups low-salt chicken broth or bone broth

• 1 (15 oz.) can white beans, drained & rinsed

• Sea salt

• Freshly ground black pepper

• (optional: crumbled goat cheese)

Directions:

1. In a large pot over medium heat, heat 2 tbsp of the oil. Add the onion and saute until translucent, about 5 minutes.

2. Add garlic and saute for about 15-30 seconds before stirring in the chopped spinach. Saute until wilted, about 2 minutes. Add the broth and beans and cover to simmer about 5 minutes, until the beans are heated.

3. Ladle into soup bowls and add optional 2 tbsp of crumbled goat cheese.

Recipe by: Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Simple Sautéed Spinach

Serving Size: Serves 2

Ingredients:

• 1.5 lbs. of baby spinach, cleaned & dried

• 3 cloves of garlic, peeled & thinly sliced

• 1/2 fresh lemon

• 1.5 Tbsp. coconut oil

• Sea salt & fresh ground pepper to taste

Directions: 

Heat up a large sauté pan with coconut oil over med heat. Add 1/3 of the spinach to the pot and with tongs, continually turn the spinach for 1-2 minutes. Add the next 1/3 of spinach to the pot, continually turning (about 1 min). Add the final 1/3 of spinach AND the sliced garlic, and continually turn until all of the spinach is mostly wilted (another 1-3 minutes).

Remove spinach mixture from the pot and squeeze ½ lemon over the spinach. Season with salt & pepper and toss well. That’s it! Very easy & super healthy!

Photo Credit: Canva from SherSor by Getty Images