Save to Pinterest In the heart of Mediterranean cuisine lies a dish that perfectly balances simplicity and flavor – the Vegan Lemon Garlic White Bean Skillet with Spinach. This vibrant one-pan wonder transforms humble ingredients into a protein-packed feast that sings with bright citrus notes and aromatic garlic. As the beans simmer gently in the skillet, they absorb the savory flavors around them, creating a creamy texture that contrasts beautifully with the fresh spinach leaves.
Save to Pinterest This skillet meal originated from the sun-drenched shores of the Mediterranean, where beans and greens are dietary staples. The combination of protein-rich cannellini beans with vitamin-packed spinach creates not just a delicious meal, but a nutritional powerhouse. The zesty lemon cuts through the richness of the beans, while the garlic provides depth of flavor that makes this simple dish truly memorable.
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 4 garlic cloves, minced
- 2 cans (15 oz/425 g each) cannellini or Great Northern beans, drained and rinsed
- 5 oz (140 g) fresh baby spinach
- Zest and juice of 1 large lemon
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 tablespoons chopped fresh parsley
- Lemon wedges, for serving
Instructions
- Prepare the aromatics
- Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3–4 minutes until softened and translucent. Stir in the minced garlic and cook for 1 minute, until fragrant.
- Add beans and seasonings
- Add the drained white beans to the skillet. Season with dried oregano, red pepper flakes (if using), salt, and black pepper. Cook for 2–3 minutes, stirring gently to coat the beans in the aromatics.
- Incorporate greens and citrus
- Add the spinach and lemon zest to the skillet. Stir until the spinach wilts, about 2–3 minutes. Pour in the lemon juice and toss everything together. Cook for another minute to heat through.
- Finish and serve
- Remove from heat, sprinkle with fresh parsley, and serve immediately with lemon wedges.
Zusatztipps für die Zubereitung
Für ein perfektes Ergebnis ist es wichtig, die Bohnen gründlich abzuspülen, um überschüssiges Natrium zu entfernen. Achten Sie darauf, die Spinatblätter erst gegen Ende hinzuzufügen, damit sie ihre leuchtend grüne Farbe behalten. Die Zitronenschale sollte nur die gelbe Außenschicht enthalten, da das weiße Mark bitter schmecken kann.
Varianten und Anpassungen
Dieses vielseitige Gericht lässt sich leicht an Ihre Vorlieben anpassen. Probieren Sie Kichererbsen oder weiße Bohnen anstelle von Cannellini-Bohnen. Für zusätzlichen Geschmack können Sie getrocknete Tomaten oder schwarze Oliven hinzufügen. Wenn Sie es cremiger mögen, rühren Sie vor dem Servieren einen Schuss Kokosmilch oder vegane Sahne unter. Für eine proteinreichere Mahlzeit können Sie auch vegane Würstchen oder geräucherter Tofu hinzufügen.
Serviervorschläge
Servieren Sie dieses mediterrane Gericht mit glutenfreiem Brot zum Eintunken in die aromatische Sauce oder über gekochtem Quinoa für eine vollständige Mahlzeit. Eine frische Handvoll Rucola als Garnitur fügt einen würzigen Kontrast hinzu. Für ein festliches Abendessen reichen Sie dazu ein Glas trockenen Weißwein wie Sauvignon Blanc, dessen Zitrusnoten die Frische der Zitrone im Gericht wunderbar ergänzen.
Save to Pinterest This Vegan Lemon Garlic White Bean Skillet with Spinach isn't just a meal; it's a reminder of how the simplest ingredients can create something truly extraordinary. The humble white bean transforms into a canvas for bright Mediterranean flavors, while the spinach adds color, nutrition, and a gentle earthiness. Whether you're a longtime vegan or simply exploring plant-based meals, this dish offers satisfaction without complication—proof that nourishing food can be both effortless and exquisite.
Recipe Help Center
- → Can I substitute the white beans with another type?
Yes, chickpeas or navy beans make great alternatives and maintain similar texture and flavor.
- → How do I enhance the creaminess of this dish?
Adding a splash of coconut milk or vegan cream before serving will enrich the texture and flavor.
- → What wine pairs well with this dish?
A crisp, dry white wine like Sauvignon Blanc perfectly complements the lemony and herbal notes.
- → Can I use frozen spinach instead of fresh?
Fresh spinach provides the best texture, but frozen can be used if thoroughly drained to avoid excess moisture.
- → Is this dish suitable for gluten-free diets?
Yes, all ingredients are naturally gluten-free. Be sure to check canned beans for cross-contamination.