Great Northern Bean & Vegetable Sauté 

Prepare a delicious and nutritious dish by combining great northern or butter beans with spinach (or kale), garlic, tomatoes, artichokes, and onions. The beans make the dish so creamy! You can also use this as a hot dip! 

These ingredients not only are high in protein and fiber but also packed with antioxidants, vitamins, and minerals essential for your health. 

To Healthy Cooking and Eating!

Melissa

Chef, Healthy Lifestyle Advocate

Great Northern Bean and Vegetable Sauté

A yummy, creamy and nutritious dish combining northern or butter beans with spinach (or kale), garlic, tomatoes, onions and artichokes on the stovetop.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Lunch, Main Dish, Side Dish

Cuisine American

Servings 2 Servings

Calories 170 kcal

Ingredients

  

1x2x3x

• 1 15 oz can Great northern beans, drain and rinse well with cold water May substitute with butter beans, low salt
• 2 cups Baby spinach, lightly chopped
• 1/2 cup Cherry tomatoes Or 2 small vine tomatoes, chopped
• 1/2 15 oz can Artichoke hearts, quartered Well drained and rinsed
• 1 tbsp Olive oil
• 2 tbsp Minced garlic May use garlic cloves, to taste
• 3 tbsp Hummus, original
• 1/2 cup Vegetable broth I prefer low sodium, organic.
• 1 tbsp Juice of a fresh lemon Squeezed or from a bottle
• 1 tsp Red chili pepper More to taste
• Salt and pepper To taste
• 2 Scallions (green onions) thinly sliced Optional to garnish over the top, if desired
• Whole grain bread or crostini

Instructions

 

• In a large skillet, sauté the garlic, oil and red chili pepper for a minute, stirring consistently over medium heat.
• Add halved cherry tomatoes or chopped vine tomatoes and artichokes. Stir for another minute or two.
• Add vegetable broth, more if needed.
• Add lemon juice and hummus; stir in well.
• Mix in the chopped baby spinach (or baby kale) and the rinsed beans.
• Add maple syrup and seasonings to taste.
• Top with thinly sliced scallions, if desired.
• Serve over crusty whole grain bread or use as a hot dip with crostini bread.

Notes

Melissa’s Modifications

Use alternate beans such as butter beans. Others with a creamy consistency will work as well.  

If you do not have hummus on hand, make your own with fresh chickpeas from the can. Here is my Easy Hummus Recipe for your reference … click and enjoy! 

Keep it healthy!

Melissa

Nutrition

Serving: 1Calories: 170kcalCarbohydrates: 31.7gProtein: 9.7gFat: 1.2gSaturated Fat: 0.2gSodium: 169.9mgPotassium: 460.3mgFiber: 7.1gSugar: 4.5gVitamin A: 70.3IUVitamin C: 5.6mgCalcium: 72.3mgIron: 2.1mg

Tried this recipe?Let us know how it was!