Kripalu Recipe: White Bean Italiano with Greens

Posted on December 27th, 2013 by in Kripalu Kitchen

greensThis beans-and-greens dish is ideal for helping the body eliminate toxins. First, the most important component of any detox-assisting food or meal is soluble fiber. Cannellini beans offer considerable soluble fiber, and the greens, depending on the variety, can offer even more. Next, the mineral magnesium, found in significant amounts in both the greens and beans, also helps the body to detox. Lastly, brassica greens—kale, collard greens, mustard greens, and bok choy—all contain the phytonutrient sulfurophane. This molecule helps neutralize toxins in the liver. (Broccoli, broccoli rabe, and brussels sprouts also contain large amounts of this great phytonutrient.)

Serves four.

²⁄3 cup cannellini beans, soaked overnight, or 2 15-ounce cans precooked beans
4 cups water or stock
1 bay leaf
½ teaspoon salt
2 tablespoons extra virgin olive oil
2–3 cloves garlic
½ cup fresh grape tomatoes
1 small red onion, sliced
4–6 cups sliced fresh greens of your choice—include kale, chard, and, if available, lots of spring greens such as mustard greens and dandelion
1 tablespoon fresh thyme
1 tablespoon oregano
Pepper to taste

Drain soaking water from beans, and start with fresh water or stock. Add bay leaf. Bring to a boil and simmer until beans are 80 percent done. Depending on soaking time of beans, you may need to add more water occasionally. Add salt and simmer until soft. When beans are ready, heat olive oil in a sauté pan, and then add onions and garlic, and sauté until onions begin to soften. Add your greens and ¼ cup water, cover pan, and steam until greens are tender and water is gone. Add tomatoes and sauté one minute. Then add cooked or canned beans and fresh herbs, and continue to simmer until flavors meld together and beans are warm. Add salt and pepper to taste. Garnish with extra virgin olive oil.

  • Deborah Drisdell

    Absolutely delicious; Thanks. I suggest adding a sprinkling of nutritional yeast upon serving. Yummy!! A great post holiday meal.