Chapter 6: Beans, The Complete Mediterranean Cookbook

This rustic bean dish showcases the earthy sweetness of cranberry beans paired with the bright, anise-like flavor of fresh fennel. Simmered slowly in extra-virgin olive oil, the beans become tender and creamy, while the fennel softens into a delicate, aromatic base. It is a simple yet deeply satisfying meal that feels both wholesome and indulgent. Perfect for a cozy weeknight dinner or a light lunch, this recipe relies on quality ingredients and minimal fuss. The natural textures of the beans complement the subtle crunch of the fennel fronds, creating a harmonious balance of flavors. It is a testament to the simplicity of Mediterranean cooking, offering a nutritious and delicious experience that brings warmth to any table. Serve it warm with crusty bread for a complete, satisfying meal.

Cuisine: Mediterranean

Courses: Main Courses

Difficulty: Intermediate

Servings: 1

Calories: 151.7

Dietary: Gluten-free, Vegan, Vegetarian

Description

This rustic bean dish showcases the earthy sweetness of cranberry beans paired with the bright, anise-like flavor of fresh fennel. Simmered slowly in extra-virgin olive oil, the beans become tender and creamy, while the fennel softens into a delicate, aromatic base. It is a simple yet deeply satisfying meal that feels both wholesome and indulgent. Perfect for a cozy weeknight dinner or a light lunch, this recipe relies on quality ingredients and minimal fuss. The natural textures of the beans complement the subtle crunch of the fennel fronds, creating a harmonious balance of flavors. It is a testament to the simplicity of Mediterranean cooking, offering a nutritious and delicious experience that brings warmth to any table. Serve it warm with crusty bread for a complete, satisfying meal.

Ingredients

1 pound (21/2 cups) dried cranberry beans, picked over and rinsed
3 Tablespoons extra-virgin olive oil

Directions

1
Place the dried cranberry beans in a large pot and cover with at least 2 inches of cold water. Let soak for 8 hours or overnight, then drain and rinse.
2
Return the soaked beans to the pot and cover with fresh water by about 3 inches. Bring to a boil over high heat, then reduce heat to low and simmer gently for 60 to 90 minutes, or until the beans are tender.
3
While the beans cook, prepare the fennel by removing the stalks and trimming the bulb. Core the bulb and chop it finely. Reserve 2 tablespoons of the fronds, chopping them finely, and discard the rest.
4
Drain the cooked beans, reserving 1 cup of the cooking liquid. In a separate large skillet or Dutch oven, heat the extra-virgin olive oil over medium heat.
5
Add the chopped fennel bulb to the skillet and saut&# 195;Â© for 5 to 7 minutes, stirring occasionally, until softened and slightly golden.
6
Add the cooked beans and the reserved 1 cup of cooking liquid to the skillet with the fennel. Gently stir to combine, being careful not to break the beans.
7
Simmer the mixture for 10 to 15 minutes, allowing the flavors to meld. Add more reserved liquid if the mixture becomes too dry.
8
Taste and adjust seasoning with salt and pepper if desired. Remove from heat and stir in the chopped fennel fronds for a fresh finish.
9
Serve warm, drizzled with a little extra olive oil if desired.

Nutrition Facts

Servings 1 cups

Amount Per Serving
Calories 151.7kcal

% Daily Value *
Total Fat 11.4g18%
Saturated Fat 1.6g8%
Cholesterol 0.0mg0%
Sodium 2.3mg1%
Total Carbohydrate 13.6g5%
Dietary Fiber 5.2g21%
Sugars 4.5g
Protein 0.5g1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: beans, cranberry beans, fennel, mediterranean, vegan, stew, healthy, plant-based, dinner, comfort food, olive oil, simple, rustic, protein, fiber

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