You won’t miss the bird once you have tasted this recipe. With no saturated fat or other nasty stuff we know comes in chicken, these spicy beans are satisfying, and studies show that eating cannellini beans once a week can help reduce the risk of heart disease. And with hot spice to stimulate circulation, this dish is a heart-healthy winner.
- Yield: 3 to 4 Servings
- 2 tablespoons extra-virgin olive oil, plus more for drizzling
- 1 red onion, diced
- 3 garlic cloves, minced
- Sea salt
- Cracked black pepper, to taste
- Crushed red pepper flakes, to taste
- 1 grated lemon zest
- 10 cremini mushrooms, brushed free of dirt, coarsely chopped
- 2 tablespoons dry white wine
- 4 tablespoons whole wheat pastry flour
- 1½ cups spring or filtered water
- 2 cups cooked cannellini beans or 1 (15-ounce) can organic beans
- 3 to 4 sprigs fresh basil, leaves removed, coarsely chopped
- 2 to 3 sprigs fresh flatleaf parsley, coarsely chopped
- Heat the olive oil, onion, and garlic in a deep skillet over medium heat. When the onion begins to sizzle, add a pinch of salt, a pinch of black pepper, and a generous pinch of red pepper flakes along with the lemon zest. Sauté for 2 to 3 minutes. Stir in the mushrooms and wine and sauté for 2 to 3 minutes.
- Add the flour, stirring to coat the veggies, creating a smooth texture. Add the water and stir until thickened, about 3 minutes. Add the beans, another pinch of salt, plus a little more cracked pepper and red pepper flakes to taste. Cook over low heat, uncovered, stirring frequently, until bubbling and thick, about 5 minutes. Remove from the heat and stir in the basil and parsley. Serve over pasta or as a side dish, both with a generous drizzle of good olive oil.