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Quick White Beans, Tomatoes, Parmesan & Parsley
Tasty, vegetarian great northern bean recipe that is fast, inexpensive and healthy.
Prep Time
10
minutes
mins
Cook Time
5
minutes
mins
Course:
Main Course
Cuisine:
Mediterranean
Keyword:
legumes, quick, white beans
Servings:
4
Calories:
342
kcal
Ingredients
1
tablespoon
oil
2
cloves
garlic
minced, about 1 teaspoon
2
cans
Great Northern beans
20
grape tomatoes (or 1 large tomato, diced)
quartered
.25
cup
parsley
chopped
.5
teaspoon
dried basil
.5
teaspoon
dried oregano
.33
cup
Parmesan cheese
grated
1
tablespoon
lemon juice
Instructions
Mince garlic & let stand while you prepare other ingredients.
Chop parsley
Chop tomatoes
Drain & rinse beans
Squeeze lemon juice, measure parmesan
Saute garlic in oil until fragrant over medium heat (about 30 seconds).
Add herbs and saute another 30 seconds stirring frequently.
Add tomatoes, beans and parsley. Cook about 5-8 minutes, until beans are heated through and tomatoes begin to release their juices / change shape.
Off heat, add lemon juice and stir in parmesan and serve.
Notes
modified from
Lickety-Split Meals for Health Conscious People on the Go
! by Zonya Foco, RD, ZHI Publishing, Walled Lake MI 48390, 1998 www.zonya.com
Nutrition
Calories:
342
kcal
|
Carbohydrates:
52
g
|
Protein:
21
g
|
Fat:
7
g
|
Saturated Fat:
2
g
|
Cholesterol:
7
mg
|
Sodium:
150
mg
|
Potassium:
1000
mg
|
Fiber:
12
g
|
Sugar:
2
g
|
Vitamin A:
800
IU
|
Vitamin C:
29
mg
|
Vitamin D:
1
µg
|
Vitamin E:
1
mg
|
Vitamin K:
70
µg
|
Calcium:
235
mg
|
Folate:
200
µg
|
Iron:
5
mg
|
Zinc:
2
mg