Active time: 10 minutes Total time: 15 minutes
It takes only five ingredients to make this dish (not including salt, pepper and oil, which we consider freebies). Frozen broccoli plays two starring roles here. A good amount of whole florets bulk up the bowl, while some is processed into an easy pesto sauce.
RD tip: The white beans and broccoli in this dish are highly functional for your health. The fiber in the beans feeds the healthy bacteria in your gut, while the broccoli contains a powerful antioxidant called glucosinolates. Processing the broccoli into pesto actually makes the glucosinolates more easy to absorb and convert into active compounds in the body.
White Bean Bowl With Broccoli Pesto
- 6 cups (500g) frozen broccoli florets
- 1/4 cup (59ml) olive oil
- 1 teaspoon grated lemon zest
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 small clove garlic
- 1/2 cup (57g) Parmesan, shredded and divided
- 2 (15.5 ounce/439g) cans reduced-sodium cannellini beans, drained and rinsed
Place broccoli in a large microwave-safe bowl. Microwave on high for 5–7 minutes or until crisp-tender.
Place 1 1/2 cups broccoli, oil, lemon zest, lemon juice, salt, pepper and garlic in a food processor. Process until almost smooth. Add 1/4 cup cheese and pulse 2–3 times to combine.
Add beans and pesto to the remaining broccoli in the bowl. Toss gently to combine. Divide bean mixture evenly among four shallow bowls; top with remaining cheese.
Serves: 4 | Serving Size: 1 1/2 cups bean mixture and 1 tablespoon cheese
Nutrition (per serving): Calories: 352; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Cholesterol: 12mg; Sodium: 291mg; Carbohydrate: 32g; Dietary Fiber: 11g; Sugar: 1g; Protein 16g
Nutrition Bonus: Potassium: 563mg; Iron: 28%; Vitamin A: 9%; Vitamin C: 75%; Calcium: 32%