Looking for a delicious and nutritious meal idea that won't break the calorie bank? Look no further than 1/2 cup of escarole and beans! This flavorful dish contains just 50 calories per serving, making it the perfect option for anyone following a low-calorie diet.

Not only is escarole and beans low in calories, it's also packed with nutrition. Escarole, a type of chicory, is high in fiber and vitamins A, K, and C. Beans are a great source of plant-based protein, fiber, and micronutrients like folate and iron. Together, these ingredients make for a filling and nutritious meal that's sure to satisfy.

In this article, we'll explore the ins and outs of escarole and beans, from their nutritional value to their place in Italian cuisine. We'll also provide a quick and easy recipe for making this healthy comfort food at home. Let's get started!

What is Escarole?

Escarole is a leafy green vegetable that is a member of the chicory family. It has a slightly bitter taste and is often used in salads, soups, and stews. Escarole is rich in vitamins and minerals, making it a healthy addition to any diet. One of the key benefits of escarole is its high fiber content. Fiber is important for digestive health and can help to reduce the risk of heart disease and diabetes. Escarole also contains vitamins A, K, and C, as well as potassium and calcium.

Nutritional Value of Escarole & Beans

Escarole and beans are both highly nutritious ingredients. Escarole is low in calories but high in fiber, vitamins, and minerals. Beans are a great source of plant-based protein, fiber, and micronutrients like folate and iron. One cup of cooked escarole contains just 20 calories but provides over 100% of the recommended daily intake of vitamin K. The same serving size of beans contains around 225 calories but provides 15 grams of protein, 15 grams of fiber, and significant amounts of folate and iron. Together, escarole and beans make for a filling and nutritionally balanced meal that's perfect for anyone looking to maintain a healthy and balanced diet.

Vegetarian Dish

Escarole and beans is a great option for vegetarians and anyone looking to reduce their meat intake. Beans are a great source of plant-based protein, while escarole provides a range of vitamins and minerals. Together, these ingredients create a balanced and satisfying meal that can be enjoyed any time of the day.

Filling Yet Low-Calorie Meal

One of the key benefits of escarole and beans is that it's a filling yet low-calorie meal. This makes it an excellent option for anyone looking to lose weight or maintain a healthy and balanced diet. The fiber in escarole and beans helps to promote feelings of fullness, while the protein in beans will help to keep you satisfied.

Quick & Easy Recipe

Looking for a quick and easy recipe for escarole and beans? Look no further than this simple dish that can be made in under 30 minutes. To make it, you'll need:

• 1/2 cup of canned white beans, drained and rinsed
• 1 cup of chopped escarole
• 1 clove of garlic, minced
• 1/2 teaspoon of dried thyme
• 1 tablespoon of olive oil
• Salt and pepper to taste

To prepare, heat the olive oil in a pan over medium heat. Add the garlic and cook for 1-2 minutes, or until fragrant. Add the escarole and cook for 5-7 minutes, or until tender. Add the white beans, thyme, salt, and pepper, and cook for an additional 2-3 minutes, or until heated through. Enjoy!

Healthy Comfort Food

Escarole and beans is a healthy comfort food that's perfect for cold winter nights or anytime you're in the mood for something hearty and filling. The combination of escarole and beans creates a thick, flavorful soup that's both satisfying and nutritious. To make your escarole and beans even more comforting, try serving it with a slice of whole grain bread or a sprinkle of parmesan cheese. You can also experiment with different spices and seasonings to create a dish that's uniquely your own.

Escarole & Beans in Italian Cuisine

Escarole and beans is a classic dish in Italian cuisine that's been enjoyed for generations. It's often served as a soup or stew, and can be made with a variety of different beans and other ingredients. One popular variation is pasta e fagioli, which is a hearty soup made with pasta and beans. Another is minestrone, which is a thick vegetable soup that often includes escarole and beans. No matter how it's prepared, escarole and beans is a delicious and nutritious dish that's perfect for any occasion.

Perfect for Meal Prep

Escarole and beans is a great option for meal prep, as it can be made in large batches and stored in the fridge or freezer for later. To prepare, simply make a double or triple batch of the recipe above and divide it into individual containers. You can then reheat it in the microwave or on the stove whenever you're ready to eat. Because escarole and beans is a filling and nutritious dish, it's a great option for anyone looking to make healthy eating more convenient. It's also a great way to save money on groceries, as you can buy ingredients in bulk and prepare them all at once.

Versatile Ingredients

Escarole and beans is a versatile dish that can be customized to your liking. You can experiment with different types of beans, such as cannellini, navy, or black beans. You can also add other vegetables, such as carrots, celery, or tomatoes, to create a more hearty soup or stew. To add more flavor to your escarole and beans, try using different spices and herbs, such as rosemary, oregano, or basil. You can also add a splash of lemon juice or balsamic vinegar for a tangy twist.

Escarole & Beans as Appetizer

Escarole and beans can also be served as an appetizer, either on its own or as part of a larger spread. To make it a bit more elegant, try serving it in small shot glasses or ramekins. You can also sprinkle a bit of chopped parsley or red pepper flakes on top for added flavor and color. If you're serving escarole and beans as part of a larger appetizer platter, other great additions include olives, roasted red peppers, or cured meats like prosciutto or salami.