High-Protein Brothy Lemon-Garlic Beans

High-Protein Brothy Lemon-Garlic Beans is a delicious & satisfying dish. It contains strong lemon taste and lots of protein in it. This dish contains cannellini beans, garlic, onion, thyme, Parmesan cheese, and vegetable broth. It has Parmesan cheese in it, so it is not good for a dairy-free diet. This dish is prepared in thirty-five minutes, so we can easily prepare this cozy meal on busy days. This soup stores nicely, so we can easily make it in advance. High-Protein Brothy Lemon-Garlic Beans is served with lemon asparagus, dinner rolls, & parmesan shavings.

STATS:

• Calories: 430 kcal
• Preparation Duration: Ten minutes
• Serving size: 1 bowl with 1 slice of baguette
• Cook time: 25 minutes
• Cuisine: Italian
• Total time: 35 minutes
• Course: Lunch & Dinner
• Diet: Vegetarian
• Serving: 4

EQUIPMENT:

• Heavy-bottomed pot
• Knife
• Wooden spoon
• Cutting board
• Measuring spoons
• Grater
• Baking tray

COMPONENTS:

• Two tbsp. olive oil
• 1 yellow onion
• 3 sprigs thyme
• 2 tbsp. garlic
• ¼ tsp. + ⅛ tsp. salt
• ¼ tsp. crushed red pepper
• 3 cups vegetable broth — unsalted
• 1 tsp. lemon zest
• 1 tbsp. lemon juice
• 2 cans cannellini beans — no-salt-added
• ¼ cup grated Parmesan cheese
• 4 slices crusty whole-wheat baguette

INGREDIENT NOTES:

CANNELLINI BEANS:

• Add the cannellini beans to make the dish creamy and it will also add the protein in it. We have to use the no-salt-added beans so we can add the salt as we like.

GARLIC:

• Include the garlic to provide a strong savory flavor in the dish. Add the fresh garlic to add the fresh flavor & aroma.

LEMON:

• Add the fresh lemon zest to include the fresh & bright flavor. We have to include the additional zest to garnish the dish.

PARMESAN CHEESE:

• Include the parmesan cheese to provide the savory and indulgent flavor. We have to grate the cheese fresh for a smooth taste.

WHOLE-WHEAT BAGUETTE:

• Include the crusty whole wheat baguette slices to serve with these beans. We have to roast and toast the slices properly to make them crisp.

INSTRUCTIONS:

1. Heat the oven to 400°F; meanwhile, add the oil to a big Dutch oven and warm it over a moderate flame.
2. Include the thyme sprigs & onions and cook for five to seven minutes, mixing till the onions become soft.
3. Add the red pepper, garlic, and salt, and cook for one minute, mixing properly till aromatic.
4. Include the lemon zest & vegetable broth and let the mixture simmer.
5. Put the beans in it and cook for ten to twelve minutes so the flavors will mix and the broth will get lightly thickened.
6. Take out the thyme sprigs and add the parmesan cheese & lemon juice to it.
7. Put the baguette slices on the tray and toast for 5 to 7 minutes or till they get crisp.
8. Meanwhile, put the baguette slices on tray & toast for 5–7 minutes till they crisp.
9. Add the brothy beans to the serving vessels equally and garnish with thyme, lemon zest, & red pepper.
10. Now serve the soup with a whole wheat baguette slice.

SERVING SUGGESTIONS:

SALADS:

• Cucumber Tomato Salad
• Arugula Salad
• Italian Chopped Salad

VEGETABLES:

• Garlic Green Beans
• Lemon Asparagus
• Roasted Broccoli

TOPPINGS:

• Fresh Parsley
• Parmesan Shavings
• Chili Flakes

BREADS:

• Garlic Sourdough
• Rosemary Focaccia
• Whole-Grain Dinner Rolls

TIPS:

• Rinse the beans nicely to avoid the addition of extra salt in the dish.
• Don’t overcook the beans, or they get very soft and lose their shape.
• We have to add the fresh lemon juice to include the strong flavor & aroma.
• Add the quantity of red pepper flakes as you like.

STORAGE INFORMATION:

FRIDGE:

• Cool the beans properly, then add them to a tight vessel and store for 4 days.

FREEZER:

• Add the cooled beans to the container and freeze for three months.

FAQs:

Will I utilize the dried beans to prepare this dish?

• Yes, we can utilize the dried beans, but cook them before using.

How to make this dish vegan?

• We have to use vegan parmesan cheese to make the dish vegan.

Will I utilize any other variety of beans?

• Yes, use the Northern or navy beans instead to make this dish.

How to make the beans tastier?

• We can utilize fresh thyme, garlic, parmesan cheese, & lemon zest to make it tastier.

Would we make the beans thick?

• We would mash the small portions of beans in the pot side and mix them in the broth.

NUTRITIONAL INFORMATION:

Calories: 430 kcal

Net carbs: 47 g

Iron: 5 mg

Serving: 4

Total carbs: 57 g

Vitamin A: 120 µg

Serving size: 1

Fiber: 10 g

Calcium: 180 mg

Protein: 20 g

Sodium: 520 mg

Potassium: 620 mg