CREAMY Broccoli and Beans | Healthy & Delicious 30-Minute Recipe

This creamy broccoli and beans dish is where healthy meets delicious. We’re talking a ton of great flavors, simple everyday ingredients, and done in 30 minutes using just one pan. Serve it as a side next to some pan-grilled fish or even as a main course, either way, it promises to fill your body with so much goodness.

To make this recipe, I used a head of fresh broccoli. You can also use frozen broccoli if you prefer. Just make sure to fully thaw out and pat completely dry. Regardless, make sure to cut the larger florets into smaller ones, that way they’re all similar in size.

For the beans, I used jarred white beans. Which are the same thing as the canned ones. I used typical Spanish white beans, but any kind of white beans can be used. If you prefer dried white beans, just soak them in plenty of water overnight, and then simmer them the following day for 1 to 2 hours or until just tender.

TIPS & TRICKS to Make this Recipe: Make sure to add in the milk at room temperature. Otherwise, it can easily curdle. This dish will hold for up to 3 to 4 days in the fridge and freeze for up to 3 months in an airtight container. Just add in some more broth or milk when reheating to bring back the creaminess.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL (10% OFF Your Order with Coupon ONAFORK)
JARRED SPANISH WHITE BEANS (10% OFF Your Order with Coupon ONAFORK)

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Watch the Video Below on How to Make CREAMY Broccoli and Beans

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CREAMY Broccoli and Beans

Course Main Course, Side Dish

Cuisine Mediterranean

Prep Time 10 minutes

Cook Time 25 minutes

Servings 4

Calories 481 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 5 tbsp extra virgin olive oil 75 ml
• 1 head broccoli 1 lbs. / 450 grams
• 1 small onion (finely chopped)
• 6 cloves garlic (roughly chopped)
• 1 1/2 tbsp all purpose flour 12 grams
• 1 tsp dried oregano 1 gram
• 1/2 tsp dried thyme 0.50 grams
• 1 cup vegetable broth 240 ml
• 1 cup low fat milk (room temperature) 240 ml
• 1 jar cooked white beans (same as canned) 25 oz / 700 grams
• 2 tbsp grated Manchego cheese 15 grams
• 2 tsp lemon juice 10 ml
• sea salt & black pepper
• chopped chives for garnish

Instructions

1. Cut the florets from the head of broccoli, and then cut the larger ones into smaller pieces, that way they're all similar in size, then transfer the florets into a colander and rinse under water, and then add them over a dishcloth and pat dry

2. Heat a large fry pan with a medium heat and add in 3 tbsp (45 ml) olive oil

3. After a couple of minutes, add in the florets of broccoli and mix together, and then place them in a single layer and cook for 2 to 3 minutes without mixing, then mix the broccoli again, and once again place the florets in a single layer and cook for another 2 to 3 minutes without mixing, and then remove them from the pan and set aside

4. Using the same pan with the same heat, add in 2 tbsp (30 ml) olive oil, and then immediately add in the chopped onion and garlic, and mix continuously

5. After 4 minutes and the onion and garlic are lightly sautéed, add in the flour, mix continuously for 2 minutes, then add in the oregano and thyme, and quickly mix together

6. Slowly add in the broth while mixing continuously, once all the broth has been added, slowly add in the milk while mixing continuously

7. Once you end up with a creamy sauce with no lumps in it, add in the jarred beans (drained and rinsed), along with the sautéed broccoli, and season with salt & pepper, gently mix together, and then place a lid on the pan and lower to a low heat, simmer for 5 minutes or until the broccoli is just tender, then turn off the heat and remove the lid

8. Add in the grated cheese and lemon juice, and give it one final mix

9. Serve directly out of the pan, and top off with chopped chives, enjoy!

Recipe Notes

Get the Spanish Olive Oil and Jarred White Beans I used to make this Recipe (10% OFF Your Order from tienda.com with Coupon ONAFORK)

Nutrition Facts

CREAMY Broccoli and Beans

Amount Per Serving

Calories 481 Calories from Fat 198

% Daily Value*

Fat 22g34%

Saturated Fat 5g31%

Polyunsaturated Fat 2g

Monounsaturated Fat 13g

Cholesterol 11mg4%

Sodium 351mg15%

Potassium 1313mg38%

Carbohydrates 55g18%

Fiber 12g50%

Sugar 7g8%

Protein 21g42%

Vitamin A 1002IU20%

Vitamin C 105mg127%

Calcium 359mg36%

Iron 7mg39%

* Percent Daily Values are based on a 2000 calorie diet.

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