A traditional Italian dish called escarole and beans can be made with simple vegetarian ingredients that taste great together to make a hearty and comforting meal.
This chunky stew-like dish is made with white beans and leafy escarole. All you need is some good crusty bread to go with it.
This dish makes me think of my great-grandmother, whom we loved and called Nonni. I can still hear her saying “escarole and beans” in her thick Italian accent.
Between ciambotta and this escarole bean stew, we pretty much ate nothing else all summer long.
Well, besides Sunday dinners. Those were always reserved for pasta, homemade marinara with meatballs, sausage and braciole.
Although some versions do include meat (more on that below), it’s cheap, vegetarian, and makes great use of seasonal ingredients in a hearty way.
For a summer tomato recipe that fits the season, try this easy roasted tomato soup recipe that also calls for a whole head of roasted garlic.
The Health Benefits of Escarole and Beans
As someone who loves cooking and eating healthy, flavorful meals, I’m always on the lookout for nutritious food combinations that also taste great. One such pairing that I’ve grown to love is escarole and beans But are these tasty ingredients actually good for you? In this article, I’ll explore the nutritional benefits of escarole and beans to find out if they make a healthy addition to your diet
First, let’s look at escarole. Escarole is a leafy green vegetable related to endive that has curly, pale green leaves and a mildly bitter taste. It packs some impressive nutritional stats – just one cup of escarole contains only 10 calories yet provides significant amounts of vitamin K, folate, vitamin A, and vitamin C. It’s also a great source of fiber, with 7 grams per serving.
Fiber is a key nutrient that can help regulate digestion, lower cholesterol, and stabilize blood sugar levels. The folate in escarole promotes healthy cell growth and development, while vitamin K benefits bone health. Vitamins A and C are powerful antioxidants that boost immunity and skin health. So escarole provides some amazing nutritional benefits in a low-calorie package.
Now let’s explore the health perks of beans. All types of beans, including pinto, black, kidney, or cannellini beans, are high in both protein and fiber. In fact, one cup of beans can provide around 15 grams of fiber and 15 grams of plant-based protein. Beans also contain key micronutrients like iron, magnesium, potassium, and folate.
The fiber and protein in beans helps stabilize blood sugar, lower LDL cholesterol, and improve satiety. This can benefit weight management and heart health. The iron, potassium and magnesium support red blood cell production, bone density, and metabolism. Beans even contain antioxidants that reduce inflammation.
Put escarole and beans together, and you’ve got one powerhouse health food duo. The fiber, protein, vitamins, minerals, and antioxidants in this combination can nourish your body in so many ways – from better digestion and cholesterol levels to stronger immunity, bones, and blood sugar control.
I recommend enjoying escarole and beans 2-3 times per week to reap their awesome benefits. Try tossing escarole, cannellini beans, lemon juice, and olive oil for a tasty Italian-inspired salad. Or use escarole and white beans to top a whole-grain pizza. The options are endless for incorporating this dynamic plant-based pair into your diet.
Common Concerns About Eating Escarole and Beans
While escarole and beans offer tremendous nutritional benefits, some people may have concerns about incorporating them into their diet. Here are some common worries explained:
Gas and bloating – The fiber and oligosaccharides in beans can cause gas or bloating for some, especially when eating larger amounts. Introducing beans gradually and drinking plenty of fluids can help minimize discomfort.
Anti-nutrients – Raw beans contain compounds like phytic acid and lectins. Cooking neutralizes most of these. Canned beans are pre-cooked for safety.
Digestive issues – The high fiber content may aggravate conditions like IBS. Removing escarole ribs and cooking beans thoroughly can improve tolerance. Start with small portions.
Pesticide exposure – To minimize chemical exposure, choose organic escarole and beans or thoroughly wash conventionally grown produce before eating. Peeling beans also helps.
Sodium content – Canned beans can be high in sodium. Opt for low-sodium or no-salt-added canned varieties. Prepare dried beans from scratch to control sodium.
While these concerns are valid, the nutritional perks far outweigh the potential drawbacks for most people. Following preparation tips like cooking beans thoroughly and introducing high-fiber foods slowly can allow you to enjoy escarole and beans safely.
Incorporating Escarole and Beans into Your Diet
Escarole and beans are extremely versatile ingredients that can be incorporated into a variety of dishes and cuisines. Here are some simple ways to start enjoying their nutritional benefits:
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Toss chopped escarole and cannellini beans with olive oil, lemon juice, salt, and pepper for a quick Italian-style salad. Top with shredded Parmesan.
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Saute escarole with garlic and chickpeas. Season with paprika, cumin, and parsley. Enjoy as a tasty side dish.
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Puree cooked cannellini beans with escarole, vegetable broth, and Italian seasonings. Garnish with Parmesan for a hearty Tuscan white bean soup.
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Stuff halved roma tomatoes with a mix of sauteed escarole, feta, and pinto beans for a meatless take on stuffed tomatoes.
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Layer escarole leaves with hummus, black beans, avocado, and tomato on toasted bread for a protein-packed sandwich or wrap.
Start by swapping escarole and beans for less-healthy ingredients like refined grains, fatty meats, or cheese in your favorite recipes. The options are endless for implementing this power combo into balanced meals and snacks.
How to Cook Escarole and Beans for Maximum Nutrition
To reap the full nutritional rewards of escarole and beans, it’s important to cook them properly to maximize retention of vitamins, minerals, and antioxidants:
Escarole – To reduce bitterness and make it easier to digest, cut out the tough stem ends and middle ribs. Cook briefly by sauteing, blanching, or adding raw to soups at the end. This preserves nutrients.
Beans – Soak dried beans before cooking to reduce phytic acid. Discard soaking water. Cook beans thoroughly – boiling, pressure cooking, or slow cooking. Canned beans can also be used for convenience.
Oil – Saute escarole and beans in olive oil, which is rich in healthy fats. Avoid overcooking to maintain the quality of the oil.
Seasonings – Flavor escarole and beans with lemon, herbs, garlic, spices, etc. Avoid adding excess salt or using processed sauces high in sugar/preservatives.
Storage – Refrigerate cooked escarole and beans in airtight containers for up to 4 days. Freeze for longer storage. Reheat gently before consuming to retain taste and nutrition.
Following these preparation tips will help you get the most nutritional bang out of your escarole and beans. Cook up a batch and enjoy knowing you’re doing your health a flavorful favor!
Escarole and Beans for Disease Prevention
The potent blend of nutrients and antioxidants in escarole and beans doesn’t just provide health benefits today – it can also help prevent chronic diseases long-term. Here’s how integrating this dynamic duo into your diet can support longevity and disease prevention:
Cancer: The antioxidants in escarole, including vitamin C, beta-carotene, and quercetin, can help neutralize free radicals that cause cell damage linked to cancer formation. Fiber-rich beans also promote healthy estrogen metabolism, lowering breast and prostate cancer risk.
Heart Disease: The fiber, potassium, folate, and antioxidants in this combo help decrease LDL cholesterol, lower blood pressure, and improve blood vessel function – reducing cardiovascular disease risk.
Diabetes: Beans are a low glycemic index food. Pairing them with non-starchy escarole can help regulate blood sugar levels and insulin response, decreasing the risk of diabetes development.
Osteoporosis: Vitamin K is essential for bone-building. The vitamin K in escarole, plus the magnesium and calcium in beans, supports bone mineral density and strength.
Making escarole and beans a habit in your routine now is a tasty way to invest in your future wellbeing and reduce your risk of chronic illnesses.
The Environmental Footprint of Escarole and Beans
As we weigh the health benefits of foods like escarole and beans, it’s also important to consider their environmental impact. How sustainable are these ingredients to produce?
Escarole is one of the more eco-friendly salad greens to grow. It’s naturally tolerant to diseases and pests, meaning it requires fewer pesticides. Escarole also needs less water and land to cultivate compared to other leafy greens. Buying local or organic escarole can further reduce your carbon footprint.
Beans also have environmental advantages over other proteins like meat. They convert carbon in the atmosphere into nutrients instead of releasing methane like cattle. Bean crops also enrich soil with nitrogen instead of depleting it. Like escarole, choosing local beans has a lighter footprint.
However, commercially grown escarole and beans can still have detrimental effects, from pesticide runoff to transportation emissions. Sourcing beans and greens from small, organic farms and supporting regenerative agriculture practices can mitigate negative impacts.
Overall, escarole and beans both edge out many other foods in terms of sustainability. Choosing organic and local whenever possible makes them an even more eco-conscious choice for health and the environment.
Frequently Asked Questions
Here are answers to some commonly
HOW TO MAKE ESCAROLE AND BEANS
First, chop, wash and dry the escarole. I use my handy salad spinner for prepping all the greens I cook.
If you’re wondering how to clean escarole simply chop off the bottom root then cut the leaves roughly. Soak in cold water and either use a salad spinner or a large kitchen towel to dry.
Like bok choy, escarole can get a lot of dirt in its stems, so it will need a good washing.
Next, add the olive oil to a large pot over medium heat.
Put the garlic, onions, and red pepper flakes in the pot when it’s hot. Sauté for five minutes, until the onions get soft and the garlic smells good.
Add the prepared escarole greens and half the broth to the pot. Mix everything together, put the lid on top, and cook for about 10 minutes, or until the escarole has wilted down into the broth.
Remove the lid, add the remaining broth and cannellini beans. Stir again to combine all the ingredients and cook uncovered for an additional 10 minutes.
Season to taste with salt and pepper and serve in bowls. You can garnish the escarole and bean soup with some fresh parmesan or nutritional yeast if vegan. A small pinch of additional red pepper flakes is also nice for a hint of spice.
Serve as is or with some crusty bread and enjoy!
INGREDIENTS TO MAKE ESCAROLE AND BEANS
The beauty of Italian “peasant” dishes like this is the short ingredient list. There’s never anything fancy involved, nothing you’ll have to go on a long grocery store hunt for.
Leafy escarole and white cannellini beans are the stars of the show in this recipe. They become a cozy dish when mixed with olive oil, garlic, onions, and broth. Some like it as a stew (like my family did), while others like it more like a soup by adding a little more broth.
Either way, it’s a simple, comforting dish that comes together with little effort.
You’ll need:
- 1 large bunch escarole
- 2 cans cannellini beans
- extra virgin olive oil
- garlic
- yellow onion
- broth (vegetable or chicken broth)
- pinch red pepper flakes (optional)
- salt and pepper
Escarole is a leafy green vegetable that resembles romaine lettuce in appearance.
However, it’s actually part of the chicory family so its taste is more bitter than neutral like lettuce.
Endive and radicchio are two other greens in the chicory family. They are both tasty on their own, like in this endive and radicchio salad.
Often, escarole will be labeled as just “chicory” in the grocery store.
You shouldn’t have a hard time finding it at any “good” store or market in North America, but it’s not used as much as it is in Italy.
It’s also an easy green to grow yourself if you have a garden.
You may be most familiar with it for its role in Italian wedding soup. It’s traditionally the greens used in that recipe.
Along the same lines as dandelion greens (which I also love with beans), cooking escarole makes it less bitter.
However, dandelion greens are much more bitter than escarole. If you’re not sure if you like bitter greens or not, escarole is a great choice because it’s not too bitter.
Many recipes for escarole and beans involve boiling or blanching the escarole first to remove the bitterness.
It only takes about 20 minutes to cook without a parboil, so I don’t see any reason to add that step.
My family’s escarole and bean recipe never made use of blanching the escarole so this one doesn’t either!
Escarole and Beans | Two Versions
FAQ
Does escarole have any health benefits?
Is escarole good for your kidneys?
Are escarole and beans high in calories?
Is escarole good for digestion?
Are escarole & beans good for You?
Escarole, as a bitter leafy green, is high in folate, fiber and vitamins A and K. Beans are also an excellent source of fiber, protein, folate and vitamin B6. Together these two plant based powerhouses make escarole and beans a simple yet highly nutritious meal!
What are the benefits of eating beans?
Beans are an excellent source of fiber and nutrients such as protein, healthy fats, vitamins and minerals. The benefits of eating beans include body nutrition, weight maintenance, bowel proper function, cholesterol regulation, blood sugar level regulation and more.
Is escarole good for You?
Almost entirely free of fats and proteins, escarole is rich in water, mineral salts, fiber, and vitamins. It helps the digestive system function and counteracts the formation of cholesterol in the blood. Very rich in calcium and iron, this unique green contains vitamins A, C, and K.
How do you eat escarole & beans?
The flavors will meld together beautifully, and the escarole will become perfectly tender. Season and Serve: Season with salt and pepper to taste. Serve hot, with a sprinkle of grated Parmesan cheese and a squeeze of lemon for an extra layer of flavor. Escarole and Beans is more than just a meal; it’s a celebration of wholesome, comforting flavors.