JUMP TO RECIPE ↓

Recipe

Print recipe ⎙Cook mode ↗

Servings

4 1×

−+Reset

0.5×1×2×

Serves 4Prep 10 minCook 30 minTotal 40 min

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, finely chopped
• 4 garlic cloves, minced
• 2 tablespoons tomato paste
• 1½ teaspoons paprika
• ¾ teaspoon ground cumin
• ½ teaspoon ground allspice
• ½ teaspoon ground black pepper
• 1½ teaspoons fine salt, divided
• 2 cans white beans, approximately 400 g each, drained and rinsed
• 1 can crushed tomatoes, approximately 800 g
• 240 ml low-sodium vegetable broth or chicken broth
• 300 g frozen chopped spinach, or approximately 300 g fresh spinach
• 1 tablespoon extra-virgin olive oil
• 30 g slivered almonds
• 2 green onions, thinly sliced
• ½ teaspoon chilli flakes
• Lemon wedges

Method

1. Prepare the ingredients. Drain and rinse the beans. Chop the onion, mince the garlic, and measure the spices before heating the skillet.
2. Cook the onion. Place a deep skillet over medium heat. Add the olive oil, onion, and ½ teaspoon of the salt. Cook for 5–7 minutes, stirring regularly, until the onion is soft and translucent.
3. Add the garlic and spices. Stir in the garlic and cook for approximately 30 seconds. Add the tomato paste, paprika, cumin, allspice, and black pepper. Cook for another 30 seconds, stirring continuously.
4. Add the beans and tomato. Stir in the rinsed beans, crushed tomatoes, broth, and the remaining 1 teaspoon of salt. Scrape the base of the skillet to incorporate the tomato paste and spices.
5. Simmer. Bring the mixture to a steady simmer. Reduce the heat to medium-low, cover, and cook for 15 minutes. Stir once or twice during this period.
6. Add the spinach. Add the frozen spinach directly to the skillet. Stir until it separates and is incorporated into the sauce. If using fresh spinach, add it in handfuls and stir after each addition.
7. Finish cooking. Continue simmering uncovered for 5–10 minutes, or until the spinach is fully heated and the sauce has thickened. The beans should be tender but still retain their shape.
8. Prepare the optional topping. If using almonds, place them in a small dry frying pan over medium heat. Toast for approximately 1 minute, stirring frequently, until lightly golden. Remove immediately to prevent burning.
9. Serve. Taste and adjust the seasoning if required. Serve the skillet as prepared or top with toasted almonds, green onions, chilli flakes, olive oil, and lemon juice.

One-Pot White Bean & Spinach Skillet (Healthy)

A one-pot white bean and spinach skillet is a practical meal for daily cooking. It uses pantry ingredients, requires one deep skillet, and provides plant protein, fibre, vegetables, and unsaturated fat from olive oil.

The finished dish has a thick tomato base, tender white beans, and wilted spinach. It can be served on its own or with whole-grain bread, brown rice, or cooked pasta.

JUMP TO RECIPE

Intro

This recipe is designed for a straightforward weeknight meal. Canned cannellini beans reduce preparation time. Frozen spinach can be added directly to the skillet, while fresh spinach can be added in batches until wilted.

The flavour base consists of onion, garlic, tomato paste, paprika, cumin, black pepper, and crushed tomatoes. The spices are briefly cooked in oil before the liquid ingredients are added. This provides a more developed flavour without requiring a separate sauce.

A deep skillet is required because the beans, tomatoes, broth, and spinach occupy significant volume during cooking. Use a pan at least 5 cm deep.

Recipe

Servings: 4
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Category: One-pot meal
Method: Skillet
Cuisine: Mediterranean-inspired
Dietary profile: Vegetarian; vegan if vegetable broth is used

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, finely chopped
• 4 garlic cloves, minced
• 2 tablespoons tomato paste
• 1½ teaspoons paprika
• ¾ teaspoon ground cumin
• ½ teaspoon ground allspice
• ½ teaspoon ground black pepper
• 1½ teaspoons fine salt, divided
• 2 cans white beans, approximately 400 g each, drained and rinsed
• 1 can crushed tomatoes, approximately 800 g
• 240 ml low-sodium vegetable broth or chicken broth
• 300 g frozen chopped spinach, or approximately 300 g fresh spinach

Optional toppings

• 1 tablespoon extra-virgin olive oil
• 30 g slivered almonds
• 2 green onions, thinly sliced
• ½ teaspoon chilli flakes
• Lemon wedges

Method

1. Prepare the ingredients. Drain and rinse the beans. Chop the onion, mince the garlic, and measure the spices before heating the skillet.

2. Cook the onion. Place a deep skillet over medium heat. Add the olive oil, onion, and ½ teaspoon of the salt. Cook for 5–7 minutes, stirring regularly, until the onion is soft and translucent.

3. Add the garlic and spices. Stir in the garlic and cook for approximately 30 seconds. Add the tomato paste, paprika, cumin, allspice, and black pepper. Cook for another 30 seconds, stirring continuously.

4. Add the beans and tomato. Stir in the rinsed beans, crushed tomatoes, broth, and the remaining 1 teaspoon of salt. Scrape the base of the skillet to incorporate the tomato paste and spices.

5. Simmer. Bring the mixture to a steady simmer. Reduce the heat to medium-low, cover, and cook for 15 minutes. Stir once or twice during this period.

6. Add the spinach. Add the frozen spinach directly to the skillet. Stir until it separates and is incorporated into the sauce. If using fresh spinach, add it in handfuls and stir after each addition.

7. Finish cooking. Continue simmering uncovered for 5–10 minutes, or until the spinach is fully heated and the sauce has thickened. The beans should be tender but still retain their shape.

8. Prepare the optional topping. If using almonds, place them in a small dry frying pan over medium heat. Toast for approximately 1 minute, stirring frequently, until lightly golden. Remove immediately to prevent burning.

9. Serve. Taste and adjust the seasoning if required. Serve the skillet as prepared or top with toasted almonds, green onions, chilli flakes, olive oil, and lemon juice.

This recipe follows the general one-pot bean-and-spinach method documented by CBC Life, with quantities and instructions formatted for daily batch cooking.

Nutrition

Estimated nutrition per serving, excluding optional toppings:

• Calories: approximately 350–400
• Protein: approximately 16–20 g
• Fibre: approximately 12–15 g
• Fat: approximately 10–12 g
• Saturated fat: approximately 1–2 g

Values vary according to the bean brand, broth, oil quantity, and portion size. This information is an estimate and is not a medical nutrition assessment.

Tips

• Use a deep pan. A shallow frying pan may overflow when the tomatoes, beans, broth, and spinach are combined.
• Rinse canned beans. This removes the canning liquid and can reduce the final sodium content.
• Do not brown the garlic. Garlic can become bitter quickly. Thirty seconds is generally sufficient before adding the tomato paste.
• Adjust the consistency. Simmer uncovered for longer if the skillet is too loose. Add a small amount of broth if the mixture becomes too thick.
• Mash selectively. For a creamier texture, mash approximately ¼ of the beans against the side of the skillet and stir them back into the sauce.
• Use low-sodium broth. The beans, tomatoes, and added salt can produce a high-sodium result if standard broth is used.
• Store correctly. Transfer leftovers to a shallow sealed container and refrigerate within two hours. Use within 3–4 days.
• Reheat thoroughly. Reheat individual portions until steaming hot throughout. Add a tablespoon of water or broth if the sauce has thickened during storage.

Variations

Vegan

Use vegetable broth. Confirm that the canned beans, broth, and any optional toppings contain no animal-derived ingredients.

Creamy

Stir in 60–120 ml unsweetened plant cream or coconut milk during the final five minutes of cooking. The flavour profile will become milder and the sauce will be less tomato-forward.

Lemon garlic

Add the finely grated zest and juice of one lemon after cooking. Increase the garlic by one clove if a sharper flavour is required.

Spicy

Add ½ teaspoon crushed chilli flakes with the other spices. Alternatively, use a small diced red chilli with the onion.

Higher protein

Serve with a poached egg, plain Greek yoghurt, or a side of cooked lentils. For a fully plant-based option, add extra beans or serve with quinoa.

Pasta skillet

Stir in 150–200 g cooked whole-wheat pasta at the end of cooking. Add a small amount of broth if necessary to loosen the sauce.

FAQ

Can I use fresh spinach instead of frozen?

Yes. Use approximately 300 g fresh spinach. Add it in batches during the final 3–5 minutes and stir until wilted. Fresh spinach contains more water than frozen spinach, so the final sauce may be slightly less concentrated.

Which white beans work best?

Cannellini beans are suitable because they are creamy but retain their shape. Great Northern beans, navy beans, or butter beans can also be used. The final texture will vary by bean type and brand.

Can I make this white bean skillet ahead of time?

Yes. Prepare the skillet, cool it promptly, and refrigerate it in a sealed container. Reheat on the stovetop over medium-low heat or in the microwave until steaming hot throughout.

Is this recipe gluten-free?

The core ingredients are naturally gluten-free. Check the labels on the vegetable broth, chicken broth, canned beans, and tomato products to confirm that no gluten-containing ingredients or cross-contact warnings apply.

Can I freeze the leftovers?

Yes, although the spinach may soften further after thawing. Cool the dish completely, portion it into freezer-safe containers, and freeze for up to three months. Thaw in the refrigerator before reheating.

What should I serve with white bean and spinach skillet?

Serve it with whole-grain bread, brown rice, quinoa, cooked pasta, or a simple green salad. The skillet is also suitable as a filling for a baked potato.

How can I reduce the sodium?

Use no-salt-added beans and tomatoes, choose low-sodium broth, rinse the beans thoroughly, and add salt only after tasting the finished dish.