This White Bean and Spinach Casserole is a delightful fusion of creamy cannellini beans, fresh spinach, and juicy tomatoes, all baked under a blanket of melted mozzarella cheese. The harmonious blend of Italian herbs and a subtle kick from red chili flakes elevate this dish to a comforting classic. Perfect for weeknight dinners or family gatherings, this casserole not only satisfies the taste buds but also provides a nutritious meal rich in protein and fiber. Its hearty flavors and wholesome ingredients make it a go-to recipe for those seeking comfort without compromising on health.
Full recipe:
Ingredients:
- 2 tablespoons extra virgin olive oil
- 1 medium red onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon red chili flakes
- 1 teaspoon dried Italian seasoning
- 2 tablespoons tomato paste
- 4 medium tomatoes, chopped
- Salt, to taste
- 1 cup cherry tomatoes, halved
- 3 cups cooked cannellini beans (or 2 cans, drained and rinsed)
- 4 cups fresh spinach, roughly chopped
- 1½ cups shredded mozzarella cheese
Directions:
- Preheat your oven to 400°F (200°C).
- In a large skillet, heat olive oil over medium heat. Add chopped onion and minced garlic; sauté until the onion becomes translucent.
- Stir in red chili flakes and Italian seasoning; cook for an additional 30 seconds to release their flavors.
- Add tomato paste to the skillet; cook, stirring continuously, for about 1 minute.
- Incorporate chopped tomatoes and season with salt. Cook on medium heat for 8-10 minutes, or until the tomatoes break down and become saucy.
- Add halved cherry tomatoes; cook for another 5 minutes until they soften slightly.
- Gently fold in the cooked cannellini beans and chopped spinach; cook until the spinach wilts, about 2-3 minutes.
- Transfer the mixture into a casserole dish; sprinkle shredded mozzarella cheese evenly on top.
- Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden brown.
- Let the casserole rest for 5 minutes before serving.
Prep Time: 15 minutes | Cooking Time: 35 minutes | Total Time: 50 minutes
Kcal: 320 kcal per serving | Servings: 6 servings
The Ultimate Guide to White Bean and Spinach Casserole
White Bean and Spinach Casserole is a nutritious, comforting dish that combines creamy cannellini beans, fresh spinach, and juicy tomatoes under a blanket of melted mozzarella cheese. This oven-baked dish brings together Italian-inspired flavors with simple, wholesome ingredients. Whether you’re looking for a hearty vegetarian meal or a nutritious side dish, this casserole is an excellent choice.
Background and History of White Bean and Spinach Casserole
Casseroles have been a staple in many cultures for centuries. The word “casserole” comes from the French word for “saucepan,” and the dish itself refers to a one-pan meal that is baked in the oven. While many casserole recipes use meat as the main ingredient, vegetarian versions have become increasingly popular due to their nutritional benefits and delicious flavors. The combination of white beans and spinach is often seen in Mediterranean and Italian cuisine. White beans, such as cannellini beans, have been a staple in Italian cooking for centuries. They are often used in soups, stews, and pasta dishes. Spinach, a nutrient-dense leafy green, has also been a crucial ingredient in Mediterranean diets, praised for its health benefits and versatility in cooking. By combining these two powerhouse ingredients, this casserole offers a delicious, plant-based meal that is rich in protein, fiber, and essential vitamins.
Health Benefits of White Bean and Spinach Casserole
This casserole is not just delicious—it’s also packed with essential nutrients. Here’s why this dish is great for your health:
High in Plant-Based Protein
- White beans are an excellent source of plant-based protein. A single serving of this casserole provides a generous amount of protein, making it an ideal meal for vegetarians or those looking to reduce their meat consumption. Protein is essential for muscle repair, immune function, and overall health.
Loaded with Fiber
- Both white beans and spinach are rich in dietary fiber, which helps with digestion, regulates blood sugar levels, and promotes a feeling of fullness. This makes the casserole a satisfying meal that keeps you full for longer, reducing the urge to snack on unhealthy foods.
Rich in Vitamins and Minerals
- Iron: Spinach is one of the best plant-based sources of iron, which is essential for maintaining healthy blood and preventing anemia.
- Calcium: The cheese and spinach in this dish provide a good amount of calcium, which supports strong bones and teeth.
- Vitamin C: Tomatoes contribute to the vitamin C content, which boosts the immune system and helps with collagen production.
- Magnesium & Potassium: White beans are excellent sources of magnesium and potassium, which support heart health and muscle function.
Supports Heart Health
- The combination of fiber, healthy fats, and plant-based protein in this dish contributes to overall heart health. White beans are known to help lower bad cholesterol levels (LDL) while increasing good cholesterol (HDL), reducing the risk of cardiovascular diseases.
A Great Option for Weight Management
- With its high fiber and protein content, this casserole is both filling and nutritious. Unlike many comfort foods that are loaded with unhealthy fats and processed ingredients, this dish provides wholesome, natural ingredients that help with weight management.
Why This Recipe is the Best
Simple Ingredients, Maximum Flavor
- This casserole uses everyday ingredients that are easy to find but delivers an incredible depth of flavor. The slow-cooked tomatoes and spices create a rich, savory base, while the melted cheese on top adds a creamy, satisfying finish.
Quick and Easy to Make
- This dish comes together in under an hour, making it perfect for busy weeknights. With minimal prep and a simple baking process, anyone—even beginner cooks—can make this casserole successfully.
Versatile and Customizable
You can easily modify this casserole to suit your dietary preferences. Here are some ideas:
- Make it vegan by swapping out the mozzarella cheese for a dairy-free alternative.
- Add more veggies like mushrooms, zucchini, or bell peppers for extra flavor and nutrition.
- Use different beans such as chickpeas or black beans if you don’t have white beans on hand.
- Boost the protein by adding tofu, tempeh, or a sprinkle of nutritional yeast.
Budget-Friendly
- Beans, spinach, and tomatoes are some of the most affordable and nutrient-dense foods available. This recipe is a cost-effective way to enjoy a nutritious and hearty meal without breaking the bank.
Great for Meal Prep
- This casserole stores well in the fridge for up to four days and can also be frozen for later use. Simply reheat in the oven or microwave for a quick and delicious meal anytime.
Serving Suggestions and Pairings
This White Bean and Spinach Casserole is a complete meal on its own, but you can also pair it with other dishes for a well-rounded dining experience.
Serve with Bread
- Enjoy this casserole with a warm slice of crusty bread, garlic bread, or a fresh baguette to soak up all the delicious tomato sauce.
Pair with a Side Salad
- A light side salad with mixed greens, cucumbers, and a tangy vinaigrette can balance the richness of the casserole.
Add a Protein Side
- If you’d like to add more protein, serve this casserole with grilled chicken, roasted tofu, or even a side of quinoa.
Complement with a Glass of Wine
- A dry white wine, such as Sauvignon Blanc or Pinot Grigio, pairs beautifully with the fresh flavors of tomatoes, spinach, and cheese.
Storage and Reheating Tips
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: Freeze the casserole in a sealed container for up to 3 months. To reheat, thaw overnight in the fridge before warming in the oven.
- Reheating: Warm in a 350°F (175°C) oven for 10-15 minutes or microwave for 2-3 minutes.
Conclusion
This White Bean and Spinach Casserole is a delicious, wholesome dish that brings together the best of Mediterranean flavors. It’s hearty, nutritious, and perfect for anyone looking to enjoy a satisfying meatless meal. Whether you’re making it for a family dinner, meal prep, or a cozy night in, this casserole will quickly become one of your favorite go-to recipes.