Are you looking for a quick, healthy, and incredibly flavorful dinner option? Look no further! Cranberry beans, with their beautiful reddish-brown hue and subtly sweet taste, are a nutritional powerhouse waiting to be explored. This recipe showcases these delicious legumes in a simple yet satisfying dish perfect for a weeknight meal or a delightful weekend lunch. Get ready to discover a new favorite among easy recipes and healthy meals!
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (15-ounce) can cranberry beans, rinsed and drained
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
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Sauté the Aromatics: Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant. This simple step builds the flavor base for our delicious dish.
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Combine Ingredients: Add the rinsed and drained cranberry beans, undrained diced tomatoes, vegetable broth, oregano, basil, and red pepper flakes (if using) to the saucepan. Season generously with salt and pepper.
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Simmer to Perfection: Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 15-20 minutes, or until the flavors have melded and the sauce has slightly thickened. Stir occasionally to prevent sticking.
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Serve and Enjoy: Once cooked, taste and adjust seasonings as needed. Serve the cranberry beans hot, garnished with fresh parsley. This dish is fantastic on its own or served alongside crusty bread for dipping.
Cooking Tips for the Best Cranberry Beans:
- Don't overcook: Overcooked beans can become mushy. Aim for a tender but still slightly firm texture.
- Customize your spices: Feel free to experiment with other herbs and spices. Rosemary, thyme, or smoked paprika would all be delicious additions.
- Add some protein: For a heartier meal, stir in cooked sausage, chicken, or chickpeas during the last few minutes of cooking.
- Make it creamy: For a creamier texture, stir in a dollop of plain Greek yogurt or a splash of heavy cream before serving.
Variations:
- Lemon Cranberry Beans: Add the zest and juice of half a lemon during the last 5 minutes of cooking for a bright, zesty twist.
- Spicy Cranberry Beans: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for extra heat.
- Mediterranean Cranberry Beans: Incorporate Kalamata olives, crumbled feta cheese, and a drizzle of olive oil before serving.
Nutritional Information (per serving, approximate):
- Calories: Around 200-250
- Protein: Around 10-12g
- Fiber: Around 8-10g
This simple cranberry bean recipe is a fantastic example of homemade cooking at its finest. It’s a quick dinner idea, perfect for busy weeknights, yet delivers a burst of flavor and a healthy dose of nutrients. Enjoy this delicious and satisfying meal – it’s sure to become one of your best recipes!