Mediterranean White Beans and Greens Recipe

This recipe synthesizes the common elements found across guidance from health-focused institutions like the Mayo Clinic, UCSF Health, and the American Heart Association. It serves as a simple, healthy base that you can customize to your liking. The method of partially blending the soup is an optional but recommended step to create a creamy texture without adding dairy. 

Ingredients

• 1 tbsp extra-virgin olive oil
• 1 medium yellow onion, chopped
• 3-4 cloves garlic, minced
• 1/2 tsp dried herbs, such as rosemary, thyme, or oregano (or 1 tsp fresh)
• Pinch of red pepper flakes (optional, for warmth)
• 1/2 cup dry white wine or vegetable broth, for deglazing (optional)
• 4 cups low-sodium vegetable broth
• 2 (15-ounce) cans cannellini beans, rinsed and drained
• 1 large bunch of greens (about 5-6 cups, chopped), such as kale, escarole, or spinach
• Salt and freshly ground black pepper to taste
• Fresh lemon juice, for finishing

Instructions

1. Sauté Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic, dried herbs, and optional red pepper flakes, and cook for another minute until fragrant.
2. Deglaze and Simmer: If using, pour in the white wine or extra broth to deglaze the pot, scraping up any browned bits from the bottom. Let it simmer for a minute. Add the 4 cups of vegetable broth and the rinsed cannellini beans.
3. Build Flavor: Bring the mixture to a boil, then reduce the heat to a gentle simmer. Cook for at least 15 minutes to allow the flavors to meld.
4. (Optional) Create Creaminess: For a thicker, creamier texture, carefully transfer about 1 cup of the soup (mostly beans and broth) to a blender and blend until smooth. Return the puréed mixture to the pot and stir to combine.
5. Wilt the Greens: Add your chosen greens to the pot (see the next section for timing). Stir until they are wilted and tender.
6. Finish and Serve: Turn off the heat. Season with salt and pepper to taste. Stir in a squeeze of fresh lemon juice to brighten the flavors. Serve hot, with an optional drizzle of olive oil.

Choosing and Preparing Your Greens

The type of green you choose will slightly alter the cooking process, as each has a different texture and wilts at a different rate. The advice to cook heartier greens longer is a common culinary practice. 

Kale

• Profile: Has a firm, chewy texture and a robust, slightly earthy flavor. It holds up exceptionally well to simmering.
• Instructions: Because it’s the toughest of the three, kale should be added to the pot during the simmering step (Step 3). Stir in the chopped kale along with the beans and broth and let it simmer for the full 15-20 minutes to become tender.

Escarole

• Profile: A member of the chicory family, escarole is pleasantly bitter with crisp, sturdy leaves. It is more tender than kale but holds its shape better than spinach.
• Instructions: Add chopped escarole at the end of the cooking process (Step 5). Stir it into the hot soup and cook for about 3-5 minutes, or until it is wilted but still retains a slight bite. 

Spinach

• Profile: The most delicate of the options, with a mild, sweet flavor. It wilts very quickly.
• Instructions: Add fresh spinach at the very end, just before serving (Step 5). Stir it into the hot soup for 1-2 minutes until it has just wilted. Overcooking spinach can result in a mushy texture. 

Customizing Your Dish

This foundational recipe is a perfect canvas for additions and variations. Consider these simple ways to make it your own:

• Add Tomatoes: Incorporate a can of diced or fire-roasted tomatoes along with the vegetable broth for a richer, Tuscan-style soup.
• Use a Parmesan Rind: If you are not strictly vegan, simmering the broth with the rind from a block of Parmesan cheese will infuse the soup with a deep, savory, umami flavor. Remove the rind before serving.
• Introduce Grains: For a heartier meal, add a half-cup of a small pasta like ditalini or a grain like barley or farro. You may need to add more broth to compensate.
• Enhance the Flavor: A dash of balsamic vinegar at the end can add a tangy complexity that complements the earthiness of the greens.

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