Garlicky White Bean, Artichoke and Broccoli

Garlicky White Bean, Artichoke and Broccoli

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

A super easy, super quick ‘shop your pantry’ plants-based dinner.
Servings 2 Servings
Calories 223kcal
Author www.seasaltgalleykat.com

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

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