A very long day, our weekend guests had just left and I really didn’t feel like turning around and making supper. Where’s my glass of wine and foot stool? I’ll just sit here while someone cooks.
No offers?
No, don’t get up, I take care of it (me walking toward the kitchen).
This will have to be a ‘shop my pantry’ meal. I found one head of broccoli in the refrigerator wanting some attention. There was also a can of artichoke hearts that I was saving for making dip (my go to recipe here) or an impromptu pizza (one of my faves here) and a lonely can of white kidney beans hiding in my cupboard, great to have on hand when you need to extend a pot of chili (my easy recipe here). My little galley usually, mostly always, definitely maybe, has a good supply of garlic and olive oil. A squeeze of fresh lemon juice, a sprinkling of parsley and grated parmesan and my (mostly) plant-based supper was born. For some added protein try topping with a poached egg.
One pan, one serving spoon, two dinner plates, knives and forks, delicious supper…. now where’s my glass of wine and foot stool?
Garlicy White Bean, Artichoke and Broccoli
Servings: 2 Servings
Calories: 223
A super easy, super quick ‘shop your pantry’ plants-based dinner.
Ingredients
- 1/4 Cup Olive oil
- 4 Garlic cloves Sliced
- Dried chili flakes
- 4 Cups Broccoli florets
- 15 oz Canned Artichoke hearts Drained and quartered
- 15 oz Canned White beans Drained
- Salt and pepper To taste
- 1/2 Lemon Juiced
- 1/4 Cup Grated parmesan
- 1/4 Cup Chopped parsley
- 2 Eggs (optional) Poached
Instructions
- Heat oil in a large pan and saute garlic until lightly golden. Stir in pepper flakes
- Stir in broccoli florets and cook until bright green and lightly charred.
- Add beans and artichokes, season with salt and pepper, sprinkle lemon juice over all and continue cooking for a minute or two to blend flavours
- If topping with a couple of poached eggs, now would be a good time to cook them.
Nutrition
Calories: 223kcal | Carbohydrates: 18g | Protein: 16g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 174mg | Sodium: 583mg | Potassium: 738mg | Fiber: 6g | Sugar: 4g | Vitamin A: 2175IU | Vitamin C: 188.5mg | Calcium: 286mg | Iron: 2.9mg
