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CREAMY Broccoli and Beans

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.