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Healthy Recipes

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Broccoli with Garlic, White Beans, Tomatoes, and Parmesan

This tasty recipe is loaded with healthy ingredients. By using a wok, you can simultaneously sauté and steam the broccoli while preserving its beautiful green color. To make the dish vegan, garnish with toasted breadcrumbs instead of Parmesan cheese.


3 Tbs. extra virgin olive oil, divided
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches broccoli, trimmed and coarsely chopped
1 tsp. red pepper flakes
1 pint grape tomatoes
1 14-oz. can white beans, rinsed and drained
¼ cup grated Parmesan cheese, for garnish

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)


1. Heat 2 Tbs. oil in wok over medium-high heat. Sauté garlic until it sizzles, then add broccoli raab and red pepper flakes. Season with salt, and sauté 5 to 7 minutes, or until broccoli raab is wilted. Transfer broccoli raab from wok to serving plate.

2. Add remaining 1 Tbs. oil to wok. Add tomatoes, and cook 5 to 7 minutes, or until skins brown and tomatoes begin to split, stirring occasionally. Stir in white beans, and cook 2 to 3 minutes, or until heated through. Spoon tomato-bean mixture on top of broccoli raab, and garnish with Parmesan.

Serves 5

Per serving: Calories: 220, Protein: 11 g, Total Fat: 9.5 g, Saturated Fat: 2 g, Carbohydrates: 24 g, Cholesterol: 0 mg, Sodium: 604 mg, Fiber: 7 g, Sugar: 3 g

Original recipe and imagesource :

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