Good nutrition doesn’t have to be complicated.
The best recipes are ones that you can make in big batches and then add different ingredients to change it up throughout the week. A great example is this recipe for a “Basic Veggie and White Bean Dish”. It’s so versatile and super simple to make.
Get creative! This weeknight dish can be transformed into a hearty, nutritious lunch the next day or become a side dish just by adding fiber-rich foods such as whole grains (barley, quinoa, wild rice, farro), cruciferous veggies (broccoli, cauliflower, Brussels sprouts), leafy greens (spinach, kale, bok choy, swiss chard) or fresh herbs (parsley, thyme, marjoram, rosemary, bay leaves). These dynamic ingredients have so many antioxidants that can heal and protect our cells as well as fight inflammation.
Check it out and then see what I did to build on it. How will you make this recipe fantastic?!
Basic Veggie and White Bean Dish
- 2 large carrots, finely chopped (Bonus! Got carrots in my CSA box this week!)
- 1 large onion, finely chopped
- 2 large stalks of celery, finely chopped
- 1 ½ tbsp extra-virgin olive oil
- 2 tbsp tomato paste
- ¾ cup vegetable broth (or more if desired)
- 1 tsp dried oregano (can also use Italian seasoning blend or anything else on hand)
- 2 cans cannellini beans (drained and rinsed)
- Salt and pepper to taste
➱ Large skillet with lid
➱ Cutting board
➱ Can opener
➱ Large mixing spoon
- Heat the oil in a large skillet over medium heat. Sauté the carrot, onion and celery until completely coated with oil. Cover the pot with a lid and turn heat to low. Let the veggies “sweat” for 20 minutes. This allows them to soften without burning or browning.
- Stir in the tomato paste. Cook, stirring often, until the paste starts to darken, 2-3 minutes.
- Stir in the oregano (or other spice). Cook until fragrant, about 30 seconds.
- Gently stir in beans and vegetable broth, scraping up browned bits from pan. Add more broth, if desired. Simmer for 5 minutes, stirring frequently. Season with salt and pepper.
Makes (4) 1-cup servings
Here is how I changed it up the next day!
I originally made this as a side dish for dinner. For lunch the next day, I tossed in some red chard for a different meal and nutrition upgrade!
Michele DiCristofaro RD