Garbanzo Beans With Escarole and Fennel

May 22, 2023May 22, 20230 2
Delicious and Healthy Garbanzo Beans With Escarole and Fennel Recipe
in Vegetarian

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons olive oil
1/2 cup red onion , diced
1/2 cup fennel bulb , cored and chopped
2 garlic cloves , minced
1/4 teaspoon red pepper flakes
6 cups escarole , rinsed and drained
1 can garbanzo beans , rinsed and drained
1/4 teaspoon salt
1 lemon , cut in 6 wedges

Nutrision Information

Servings Per Recipe
4
Calories
180
Sugar
3g
Fat
6g
Garbanzo Beans With Escarole and Fennel is a delicious and nutritious one-pot dish that uses ingredients that are readily available at most grocery stores. The combination of garbanzo beans, escarole, and fennel creates a mouthwatering flavor and texture. The dish can be served as a side or main, paired with a crusty bread to soak up the flavorful sauce. Its nutritional benefits make it a great addition to your diet, perfect for those seeking a healthy meal option that is easy to prepare and packed with flavor.

Instructions

1.Heat olive oil in a large skillet over medium-high heat.
2.Add red onion, fennel, garlic, and red pepper flakes. Cook until onion and fennel are tender.
3.Stir in the escarole, garbanzo beans, and salt. Cover and cook for about 5 minutes.
4.Uncover and stir until escarole is wilted.
5.Squeeze lemon wedges over the dish and serve.

PROS

This dish is gluten-free and vegetarian-friendly.

The ingredients provide a boost of fiber, vitamins A, C, K, and E, and minerals iron, calcium, and potassium.

It’s easy and quick to prepare, making it a perfect option for a healthy weeknight meal.

CONS

This dish may not be suitable for those with a history of kidney stones, due to its high oxalate content in escarole.

It may also cause flatulence in some people due to the presence of carbohydrates in beans.

HEALTH & BENEFITS

Garbanzo beans are a good source of plant-based protein, which helps build and repair body tissues. They also improve gut health and reduce the risk of chronic diseases like diabetes, heart disease, and cancer.
Escarole is rich in antioxidants which help fight off inflammation, reduce the risk of heart disease, and improve overall health. It also has fiber that aids digestion and promotes weight loss.
Fennel is a good source of vitamins A and C, and minerals potassium and calcium. It helps support digestion, reduce inflammation, and lower blood pressure.

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