Chicory and beans is a recipe surely known to many, but one that I didn’t know until a few years ago.
Because it’s not customary here, at least not in my house, to pair chicory and beans. My mom has always cooked chicory as a side dish, simply sautéed, and that’s it.
I tried this pairing with beans for the first time during one of those improvisational cooking moments that I’m sure are common to everyone and not just me (and they bring so much satisfaction 😊). It was the year… oh wow… nearly seven years ago!, right after a vacation in Puglia where I tasted, for the first time in my life, the delight that is chicory and fava bean puree.
Back home from the vacation, I tried to recreate the dish using beans, as fava beans were not available at the time. I liked the combination a lot, even though it turned out to be a completely different recipe.
Indeed, at that moment I thought I had a clever idea, but just like other clever-clever-super-clever ideas… a quick online search was enough to find out that I hadn’t invented anything because the combination of chicory and beans is actually super-common (especially in soup form).
Yes, sometimes we do fall from the tree, but oh the traditions are so many that you can’t know them all.
And then… in that magical moment when you’re alone in front of the stove, who thinks about the rest of the existing recipes? Only the one you’re trying exists! Doesn’t it happen to you too?
And so it is that today my chicory and beans join the universe of existing chicory and beans, having, my own little difference that characterizes it: it is a recipe without salt (as it should be on this blog 😊).
Adding beans to sautéed chicory not only adds protein and makes this dish an excellent second course but also helps to temper the bitterness of the chicory, just in case you don’t love that bitter taste that I adore. 😋
So, are you ready to read this extremely difficult and unknown recipe? 😀
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- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 5 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Regional Italian
- Seasonality: Autumn, Winter
Ingredients
- 1 head chicory (catalogna)
- 9 oz cooked white beans
- 1 clove garlic
- 1 tbsp extra virgin olive oil
- to taste chili pepper
- Pot
- Pan
How to prepare chicory and beans
First of all, you need to decide which beans to use:
If you choose dry beans, you naturally need to plan ahead by soaking the beans the night before. The soaking should last all night, with a change of water at least once, preferably twice. The next morning, the soaking water should be discarded and the beans cooked in water (possibly with the addition of a carrot and a celery stalk) for about two hours (time may vary depending on the variety of beans and the duration of soaking). I always recommend following the instructions on the package.
If you decide to use canned beans, the recipe becomes even simpler and super-quick, not to mention a dinner or lunch saver.
In this case, it should be noted that the quality of canned beans (or tetrapack) is not always up to par with home-cooked beans (depends on producer, price, personal taste…), but above all, it’s worth remembering that:
1) Canned goods are not recommended for those who need to follow a low-sodium diet, or in any case, it is advised for everyone to use them sparingly (and after a thorough rinse),2) however, for quite some time, salt-free canned beans have been on the market, a great achievement for us low-sodium folks! If you haven’t noticed them yet, try looking for them in your supermarket, I have been finding them consistently (and finally!) (*)
Well, after this necessary introduction, here is how to proceed:
Wash the chicory and cook it in a pot, without adding water, with the lid closed and heat on low for about 10 minutes.
The remaining water from washing will be enough to maintain the right moisture.
If you wish, you can cut the stems to cook them separately, or to use them in another preparation.
Check the chicory and if necessary, add a few tablespoons of water (for me, it wasn’t necessary), then after about 10 minutes of cooking, transfer it to a non-stick skillet.
Chop a garlic clove, add a swirl of oil and some chili pepper, then sauté the chicory in the pan for about 10 minutes.
Halfway through cooking, add the beans.
For me, white Spanish beans are perfect for this pairing, but equally excellent results can be achieved with cannellini beans.
Enjoy your meal!!!!
Salt-Free Tips
(*) If your supermarket doesn’t carry salt-free canned beans, I’ve done some research on Amazon and found these salt-free and organic beans –> Canned Beans without Added Salt
As always, I suggest reading my salt-free tips listed below before the next recipe. 🙂
See you in the next recipe!
If you’re interested in reducing or eliminating salt, always remember to:
▫ Gradually reduce salt, as the palate needs to get used to it slowly and should not notice the gradual reduction.
▫ Use spices. Chili pepper, black pepper, curry, nutmeg, cinnamon, cloves, cumin…
▫ Use aromatic herbs. Basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
▫ Use seeds. Sesame, pine nuts, almonds, walnuts…
▫ Use spicy vegetables or fruits. Garlic, onion, lemon, orange…
▫ Use my salt-free vegetable granule and gomasio.
▫ Prefer fresh foods.
▫ Avoid boiling methods, prefer cooking methods that do not disperse flavors (grill, foil, steam, microwave)
▫ Avoid bringing the salt shaker to the table!
▫ Occasionally break the rule. It’s good for the mood and helps to persevere.
If you cannot, or do not want to, give up salt:
▫ You can still try my recipes, seasoning to your taste.
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