Beans & Greens Soft, Creamy, Protein-Packed Beans Are The Perfect Foil For The Leafy Texture Of Luscious, Slightly-Sour, Vitamin-Rich Greens

Greens teamed with beans. Sure, they’re good for you. The greens - kale, collard greens, Swiss chard, turnip greens, mustard greens and spinach - are high in vitamin A, vitamin C and folic acid. The beans, a good protein source, are rich in energy-giving complex carbohydrates, B vitamins, zinc, potassium, magnesium, calcium and iron.

Even better news is that they’re a scrumptious match. The flavors and textures play off one another perfectly. The soft, creamy beans are a delicious foil for the slightly sour taste and leafy texture of the greens. Throw in a little garlic, add a splash of balsamic vinegar and olive oil, maybe even a pinch of dried red pepper flakes.

The bean-green dream team is complete.

It’s simple. Open bean cans, saute greens, stir, season and heat. That’s how easy Quick Beans and Greens can be.

You can save a lot of kitchen time by using canned beans. My favorite beans-in-a-can are Great Northern beans or cannellini beans (large, white Italian kidney beans, available in Italian markets and some supermarkets).

Unlike the traditional Southern approach that simmers greens for hours, I prefer to saute them quickly in a wok, large deep skillet or large Dutch oven with a little olive oil and garlic. This technique works best when leaves are removed from their tough stems and roughly chopped. Run a sharp knife down both sides of each stem to remove leaves. Rinse leaves and stack them, about 5 at a time. Cut crosswise strips about 1-1/2 inches wide, then roughly chop the strips.

Heat some olive oil - 1 to 2 tablespoons, depending on the volume of greens to be sauteed - and add some minced garlic and a pinch of dried red pepper flakes. When the garlic has softened but not browned, add the greens. The greens will probably crowd the pan, but as they wilt they reduce to a fraction of their original size.

Fry the greens, stirring almost constantly. If the mixture seems too dry and greens start to scorch, add 2 to 4 tablespoons of water. This whole process takes 3 to 6 minutes, depending on the type of green you’re cooking. Delicate leaves, such as mustard greens, turnip greens or spinach, cook faster than denser leaves, such as kale or Swiss chard.

Remove the pan from the heat and season the greens with salt and pepper. Add a splash of balsamic vinegar. At this point the greens can be served as is, tossed with pasta - or, better yet, added to beans.

Stir beans into the greens and cook on medium heat, stirring occasionally, for 10 minutes. Depending on how soupy you like the mixture, you can add either vegetable broth or chicken broth to reach the consistency you want.

Ladle the mixture into bowls and enjoy it with some crusty bread as a main course. Or use it as a side dish with roast lamb or pork, or serve with meaty, firm-fleshed grilled fish, such as halibut.

Here are some tips for buying, storing and cooking greens:

Look for greens with crisp, blemish-free leaves. Avoid wilted or yellowed leaves.

For best results, cook and eat fresh greens within 3 days of purchase. Store, unwashed, in the refrigerator, wrapped in a towel, paper towels or plastic bags with air holes for ventilation.

Wash greens quickly in tepid water; some varieties are gritty and will need more rinsing.

Use greens in stews, soups, casseroles and stuffings.

Quick Beans and Greens

1 to 2 tablespoons olive oil

1 large garlic clove, minced

Pinch dried red pepper flakes

3/4 to 1 pound kale, collard greens, mustard greens, spinach, Swiss chard or turnip greens, trimmed, washed and roughly chopped (see note)

2 to 4 tablespoons water, as needed

Salt and pepper to taste

1 to 2 tablespoons balsamic vinegar (to taste)

2 (15-ounce) cans Great Northern beans or cannellini beans

1/2 - 1 cup vegetable or chicken broth, optional

Optional garnishes: lemon wedges, grated Parmesan cheese

Heat 1-2 tablespoons olive oil (depending on the volume of greens to be sauteed) on medium-high heat. Add some minced garlic and a pinch of dried red pepper flakes.

When garlic has softened but not browned, add the greens. The greens will probably crowd the pan, but as they wilt they reduce to a fraction of their original size; if you can’t fit all the greens in the pan at once, stir in a portion of them until wilted and add the rest. Fry the greens on medium-high heat, stirring almost constantly. If mixture seems too dry and greens start to scorch, add 2 to 4 tablespoons of water.

Remove from heat and season greens with salt and pepper. Add balsamic vinegar to taste. Stir beans into greens and cook on medium heat, stirring occasionally, for 10 minutes. Depending on how soupy you like the mixture, you can add either vegetable broth or chicken broth to reach the desired consistency.

Ladle into soup bowls. Garnish with a wedge of lemon. Pass grated Parmesan cheese.

Yield: 6 servings

Nutrition information per serving: 308 calories, 8.7 grams fat (25 percent fat calories), 1.4 grams saturated fat, no cholesterol, 489 milligrams sodium.

Note: If using kale, collard greens or Swiss chard, the leaves need to be removed from the tough stems. Run a sharp knife down both sides of each stem to remove leaves on either side. Rinse leaves and stack them, about 5 at a time. Cut crosswise strips about 1 inches wide, then roughly chop the strips.

White Bean, Butternut Squash, Kale and Olive Stew

Adapted from Bon Appetit magazine, January 1996.

1/4 cup olive oil

3 large onions, chopped

6 garlic cloves, minced

1 (3-pound) butternut squash, peeled, seeded and cut into 1-inch cubes (or equivalent amount of sweet potatoes)

2 red bell peppers, seeded and cut into 1-1/2-inch pieces

1 (14-1/2-ounce) can vegetable broth

1-1/2 large bunches kale, thick stems trimmed, leaves cut crosswise into 2-inch strips

1 tablespoon dried, rubbed sage

5 (15- to 19-ounce) cans cannellini beans or Great Northern beans, rinsed and drained

1 cup Kalamata olives, pitted and cut in half (see note)

Salt and pepper to taste

Freshly grated Romano cheese

Sprigs of fresh Italian (flat-leaf) parsley for garnish

Heat oil in heavy, large Dutch oven over medium-high heat. Add onions and garlic; cook until onion is transparent. Add squash and cook 2 minutes, stirring occasionally. Add bell peppers and broth. Cover and bring to boil; reduce heat to a simmer. Simmer, covered, until squash is tender, 10 to 14 minutes.

Add kale and sage. Cover and cook on medium heat until kale wilts, stirring occasionally, about 8 minutes. Add beans and olives. Cook until heated through. Season to taste with salt and pepper.

Ladle into shallow bowls. Garnish with freshly grated Romano cheese and a sprig of fresh Italian parsley. Serve immediately.

Yield: 6 servings.

Nutrition information per serving: 411 calories, 10.6 grams fat (22 percent fat calories), 1.6 grams saturated fat, 2 milligrams cholesterol, 681 milligrams sodium.

Note: To pit olives, place on work surface and press firmly with the side of a cleaver or wide knife. This will expose pit, which can be removed easily.

White Bean, Italian Sausage and Spinach Salad

1 pound sweet or hot Italian sausage

3 tablespoons olive oil

1-1/2 cups coarsely chopped onion

1 large clove garlic, minced

1 large red or yellow bell pepper, cored and seeded, chopped

2 (15- to 19-ounce) cans cannellini or other white beans, drained and rinsed

1 cup dry white wine

Pinch of dried red pepper flakes

3 tablespoons chopped fresh basil

Splash of balsamic vinegar

Salt and pepper to taste

1 large bunch spinach, washed and drained, or 1 bunch arugula

Line a microwave-safe plate with 3 layers of white paper towels. Pierce sausages in several places on all sides and place in a single layer on top of paper towels. Cover with a paper towel. Microwave on high power for 4 minutes. Remove sausages from paper towels and set aside.

Heat olive oil in a large skillet on medium-high heat. Add onion, garlic and bell pepper; cook until onion is transparent and starting to lightly brown. Add beans, wine and pepper flakes. Increase heat to high and cook, stirring frequently, until wine evaporates.

Remove skillet from heat. Add fresh basil and balsamic vinegar to beans and stir. Taste; add salt and pepper as needed.

Slice sausages into 1/2-inch diagonal slices. Arrange spinach or arugula on dinner plates. Top with warm bean mixture. Arrange sausage slices around the edge of bean mixture. Serve.

Yield: 4-6 servings.

Nutrition information per serving (based on 5 servings): 736 calories, 33 grams fat (40 percent fat calories), 9.7 grams saturated fat, 70 milligrams cholesterol, 889 milligrams sodium.

White Bean and Greens Gratin

Adapted from “Full of Beans,” by Brooke Dojny (Harper Perennial, 1996).

1 cup fresh bread crumbs

1 tablespoon olive oil

1/2 teaspoon ground black pepper

2 tablespoons olive oil

2 cloves garlic, minced

1-1/2 cups vegetable broth

2 cups drained, cooked white beans, such as Great Northern or cannellini, rinsed

1 (10-ounce) package frozen greens (mustard or turnip), thawed and drained, or 1/2 pound of fresh mustard or turnip greens, stir-fried (see Quick Beans and Greens recipe above for technique)

1 large tomato, seeded and chopped (about 1-1/2 cups)

1 tablespoon chopped fresh thyme or 1 teaspoon dried

Salt to taste

Combine bread crumbs, 1 tablespoon olive oil and pepper in a small bowl. Toss. Set aside.

Heat 2 tablespoons olive oil over medium heat in a large skillet. Add garlic and cook until softened, about 1 minute. Add broth and beans; bring to simmer. Mash about 1/4 of the beans against the sides of the pan to thicken mixture.

Add greens, tomato and thyme. Cook, uncovered, over medium heat until slightly reduced and thickened, 10-15 minutes. The mixture should be quite soupy, as it will absorb liquid as it bakes. Season with salt.

Heat oven to 375 degrees. Transfer beans to a 2-quart gratin (oval baking dish) or shallow 2-quart square baking dish. Sprinkle with crumbs. Bake uncovered until crumbs are crusty and lightly browned and the gratin is hot throughout, 25-35 minutes.

If crumbs aren’t brown enough, place dish on oven rack, 6 inches below the broiler element, and broil until nicely browned; watch carefully, because breadcrumbs can burn easily.

Yield: 4 servings.

Nutrition information per serving: 257 calories, 11.7 grams fat (41 percent fat calories), 1.7 grams saturated fat, no cholesterol, 457 milligrams sodium.