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Cicoria e Fagioli

Meal Facts. Prep Time: 10 minutes, Cook Time: 30 minutes, Time to Stand: 5 minutes, Total Time: 45 minutes, Ease of Cooking: Easy, Servings: 4, Calories: Approximately 250 per serving, Cost of Ingredients: $10 (varies based on local prices), Cuisine: Italian, Course: Main or Side Dish.

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Course Main Course, Side Dish

Cuisine Italian

Equipment

• Large pot, colander, cutting board, knife, wooden spoon

Ingredients

  

• 2 cups of fresh chicory or dandelion greens
• 1 can 15 oz of cannellini beans (or any white beans)
• 2 tablespoons of olive oil
• 3 cloves of garlic minced
• 1 small onion diced
• 1 teaspoon of red pepper flakes optional
• Salt and pepper to taste
• 1 tablespoon of lemon juice optional
• Fresh parsley for garnish optional

Instructions

 

• Prepare the Chicory
• Start by washing the chicory thoroughly. Remove any tough stems and chop the leaves coarsely. If you’re using dandelion greens, follow the same process.
• Sauté the Aromatics
• In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Add the minced garlic and red pepper flakes, cooking for another minute until fragrant.
• Add the Chicory
• Toss in the chopped chicory, stirring to combine. Sauté for about 5–7 minutes until the chicory has wilted. This step is essential, as it helps reduce the bitterness of the greens.
• Incorporate the Beans
• Drain and rinse the canned beans. Add them to the pot along with a pinch of salt and pepper. Stir well, allowing everything to combine and heat through for about 5 minutes.
• Simmer with Water
• Add enough water to cover the mixture, about 1–2 cups. Bring to a boil, then reduce the heat and let it simmer for about 15 minutes. This will help the flavors meld beautifully.
• Final Touches
• After simmering, adjust the seasoning with additional salt, pepper, and lemon juice if desired. Let the dish stand for about 5 minutes to allow the flavors to develop further.
• Serve
• Serve warm, garnished with fresh parsley. Enjoy this dish as a main course or as a side with crusty bread.

Cicoria e Fagioli, or chicory and beans, is a classic Italian dish that beautifully combines the earthiness of beans with the slight bitterness of chicory. This hearty meal is not only comforting but also packs a nutritious punch, making it perfect for any day of the week. Let me show you how I make this delightful dish from my own personal experience.

What to Expect

Cicoria e Fagioli is a versatile dish that is satisfying and flavorful. The combination of creamy beans and slightly bitter greens creates a delightful contrast, making it a dish you’ll want to make again and again. Whether enjoyed on its own or paired with bread, it’s a nutritious meal that’s perfect for busy nights.

Enjoy this delicious Italian recipe, and remember, cooking is all about experimenting. Feel free to make this dish your own by adjusting ingredients to suit your taste. Buon appetito.

Meal Facts

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Time to Stand: 5 minutes
• Total Time: 45 minutes
• Ease of Cooking: Easy
• Servings: 4
• Calories: Approximately 250 per serving
• Cost of Ingredients: $10 (varies based on local prices)
• Cuisine: Italian
• Course: Main or Side Dish
• Equipment Needed: Large pot, colander, cutting board, knife, wooden spoon

Check out the right equipment and Ingredients that you need for making  Cicoria e Fagioli here 

Ingredients

• 2 cups of fresh chicory (or dandelion greens)
• 1 can (15 oz) of cannellini beans (or any white beans)
• 2 tablespoons of olive oil
• 3 cloves of garlic, minced
• 1 small onion, diced
• 1 teaspoon of red pepper flakes (optional)
• Salt and pepper to taste
• 1 tablespoon of lemon juice (optional)
• Fresh parsley for garnish (optional)

Check out the right equipment and Ingredients that you need for making  Cicoria e Fagioli here 

Instructions

1. Prepare the Chicory
   Start by washing the chicory thoroughly. Remove any tough stems and chop the leaves coarsely. If you’re using dandelion greens, follow the same process.
2. Sauté the Aromatics
   In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Add the minced garlic and red pepper flakes, cooking for another minute until fragrant.
3. Add the Chicory
   Toss in the chopped chicory, stirring to combine. Sauté for about 5–7 minutes until the chicory has wilted. This step is essential, as it helps reduce the bitterness of the greens.
4. Incorporate the Beans
   Drain and rinse the canned beans. Add them to the pot along with a pinch of salt and pepper. Stir well, allowing everything to combine and heat through for about 5 minutes.
5. Simmer with Water
   Add enough water to cover the mixture, about 1–2 cups. Bring to a boil, then reduce the heat and let it simmer for about 15 minutes. This will help the flavors meld beautifully.
6. Final Touches
   After simmering, adjust the seasoning with additional salt, pepper, and lemon juice if desired. Let the dish stand for about 5 minutes to allow the flavors to develop further.
7. Serve
   Serve warm, garnished with fresh parsley. Enjoy this dish as a main course or as a side with crusty bread.

Variations

• Vegan Option: This recipe is already vegan, but feel free to add extra vegetables like bell peppers or zucchini for added nutrition.
• Protein Boost: Add sautéed sausage or diced chicken for a heartier version.
• Different Greens: If chicory isn’t available, spinach or kale work well as substitutes, offering a different flavor profile.
• Spicy Kick: For a more robust flavor, add a splash of balsamic vinegar or more red pepper flakes.

Check out the right equipment and Ingredients that you need for making  Cicoria e Fagioli here 

Tips and Substitutions

• Canned vs. Dried Beans: While canned beans are convenient, using dried beans can enhance flavor. If using dried beans, soak them overnight and cook them beforehand.
• Dietary Needs: This dish is gluten-free and vegan, making it suitable for various dietary restrictions.
• Adjusting Bitterness: If chicory’s bitterness is too strong for your taste, blanch the greens in boiling water for a few minutes before sautéing.

Nutritional Information (Per Serving)

• Calories: 250
• Protein: 10g
• Carbohydrates: 40g
• Dietary Fiber: 12g
• Fat: 8g
• Sodium: Varies (adjust with salt)

Troubleshooting Tips

• Too Bitter? If the dish tastes too bitter, try adding a touch more lemon juice or a pinch of sugar to balance the flavors.
• Too Thick? If the dish becomes too thick during cooking, simply add a little more water to reach your desired consistency.