As soon as the days start to cool, I crave legumes, like a nice warm dish of pasta and beans or a soup like this one with beans and escarole. Sure, legumes are also good in summer, cold in salads or even as soup but eaten lukewarm, to achieve a refreshing effect!
However, when I’m on a diet I prefer to avoid just the combination of pasta and legumes, because to stay within Weight Watchers points I would get a small plate. My solution is to prepare a base of legumes and vegetables and then add some bread, fresella, or pasta to complete the dish.
For cannellini beans, I couldn’t use anything but escarole! In fact, beans and escarole was a dish my mom often made, I don’t know if it’s a Neapolitan recipe but it was certainly eaten often in my house and was very much appreciated by everyone. I made it in a vegan, simple, and light version. Here’s how I prepare it…
Here are some similar legume-based recipes:
- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 8 Hours
- Preparation time: 20 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Fall, Winter
Ingredients
- 7 oz dried cannellini beans (or 21 oz already cooked)
- 10.5 oz tomatoes (ripe or a can of chopped tomatoes)
- 1 bunch smooth escarole (alternatively use Swiss chard)
- 1 clove garlic
- 2 tsp extra virgin olive oil (2 measuring teaspoons)
- to taste basil
- to taste salt
- Points per serving = 9 WW points
Tools
- Pot
- Wooden Spoon
- Colander
- Knife
Steps
If you use dried beans, soak them in cold water overnight: in the morning, rinse them well and boil them in unsalted water over low heat for about 2 hours, until the beans are very tender. Finally, drain the beans but save the cooking water.
Meanwhile, cut the escarole into strips and rinse it 3-4 times in a sink full of water, to remove any traces of soil. Drain well and set aside.
Sauté the sliced garlic with 2 teaspoons of oil and then add the chopped tomatoes or fresh tomatoes cut into small pieces. Add a little salt and fresh basil and let sit for at least 5-10 minutes.
Add the beans and mix well. Add the reserved bean cooking liquid and bring to a boil.
Add the escarole a little at a time, waiting for it to wilt before adding more.
When all the escarole is wilted, turn off the heat, add a few more basil leaves and adjust the salt
And here is our beans and escarole soup ready to be served at the table! A dish for the whole family, for those on a diet and those who are not.
You can serve it with good whole wheat bread, even toasted, some croutons, add the fresella in pieces at the bottom of the dish as I often do or even some pasta. In the latter case, cook the pasta before adding the escarole using more bean cooking water, otherwise the vegetable would overcook.
I suggest soaking some beans right away so you can prepare it tomorrow! Let me know if you liked it prepared this way…
Enjoy your meal everyone!
by Giovanna Buono
FAQ (Questions and Answers)
How much pasta can I use?
The amount really depends on how many WW points you have available. I usually add 3 or 4 points per person of bread or pasta, so for the whole dish, 2 to 3 oz of pasta will be perfect.
What can I use instead of cannellini beans?
This soup is very tasty even with borlotti beans: try it!
What can I use instead of escarole?
I suggest using Swiss chard or even black cabbage: both are very good paired with cannellini beans.
Can I prepare it in advance?
Certainly, and then reheat it when needed! In fact, if you prepare it in advance, the flavors blend better and it will be even more delicious. You can also freeze it for a couple of months for sure (without pasta, of course), let it thaw and then reheat it!
