Rustic Bean, Spinach and Feta Bake (with dill)

Rustic Bean, Spinach and Feta Bake (with dill)

Something so simple yet so nourishing and good. Perfect for year round easy evenings, not to heavy yet still hearty. Economical, feeds a crowd or great for batch cooking. I recommend making your own beans but you can sub a good quality canned white bean.

I love this dish for it’s ease, just a few easy steps and yet it’s rich in flavor and texture. The spinach and beans create a nutrient rich powerhouse. I try to include a portion of bean each day. Serve with a side salad or side of brown rice for a complete meal. Here are a few benefits of beans and a few tips for helping digest them.

High in Protien and Fiber.  Beans are a top source of plant protein, with about 15 grams per cup. Getting protein from plants is good for your health.

Beans also contain resistant starch, a type of fiber that helps increase the amount of good bacteria in the gut and may help control inflammation, reduce colon cancer risk, and improve satiety. Because of this beans increase the sense of fullness and modulate blood sugar levels, so can help manage weight and reduce cholesterol

Eat a Variety. Great Northern and navy beans have more calcium; cranberry beans score high in folate; and adzukis, garbanzos, and limas are particularly high in iron. Navy beans are packed with resistant starch, adzukis are high in potassium, and red and black varieties are rich in disease-fighting antioxidants.

 You can solve the gas problem. The flatulence factor is caused by the fiber in beans fermenting in the large intestine. One study found that half the people who ate a half-cup of beans daily had gas during the first week, but symptoms decreased after that. You should also make sure you drink plenty of water to prevent constipation. Other tips include soaking beans before cooking and using products such as Beano, which contain gas-busting enzymes. Also by adding aromatics to your beans during the cooking time aids in reduction of bloating

Rustic Bean, Spinach & Feta Bake with Dill

Perfect summer one pot meal. I encourage you to make your own beans from dried as the flavor and texture are so good, but in a hurry please feel free to use a good quality canned butter bean or other canned bean. Vegetarian, gluten-free, can be made vegan by subbing vegan cheese for the feta

Course: Main Course
Cuisine: Mediterranean
Ingredients
  • 1 cup dried white large lima beans sub 1 can white beans such as cannellini or butter beancan
  • 2 bay leaves
  • 4 tbsp olive oil divided
  • 1 onion
  • 1/2 teaspoon red pepper flakes optional
  • 4 cloves chopped garlic
  • 10 ounces spinach
  • 1 can diced tomatoes
  • 2 tbsp fresh dill, chopped
  • 3/4 cup crumbled feta cheese sub vegan cheese
  • 1 tsp salt divided
  • 1/2 tsp black pepper
Instructions
  1. 1. To make the beans from dried: Soak bean in water and 1/2 teaspoon salt for 4-12 hours. Drain then add to pot and cover with filtered water (about 1/2 thumb above beans.) add bay leaves. Bring to a boil, skim off white foam, bring to a simmer, partial cover and let simmer until soft but not mushy. Once cooked drain beans and set aside. wipe out Dutch oven and replace onto stove for step 2.

    If using canned beans skip the above step and just drain and rinse one can of beans.

    Prepare over to 400 degrees

    2. Add two tablespoons of olive oil to dutch oven. Add chopped onion and saute until golden and soft. 

    3. Add garlic, 1/2 teaspoon salt and red pepper flakes cook 30 seconds

    4. add half of spinach and stir until wilted down, add second half of spinach. 

    5. Once all spinach is wilted take off heat. Stir in drained beans, dill, tomatoes and 1 tablespoon olive oil. Stir gently and adjust for seasoning. Pour mixture into a 9x13 pan. Sprinkle with feta cheese. Put into oven and cook for 20-30 minutes until bubbly and browned on top.




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