Beans and Spinach Vegan Recipe for Easy Healthy Meals

If you’re looking to whip up a delicious, nutrient-packed meal that’s both hearty and wholesome, this beans and spinach vegan recipe is exactly what you need. Combining the rich protein power of beans with the fresh, vibrant flavors of spinach, this dish is a perfect example of simple ingredients coming together to create something truly spectacular.

Whether you’re a seasoned vegan, exploring plant-based meals, or just in need of a quick, healthy dinner, this recipe ticks all the boxes. It’s easy to prepare, budget-friendly, and incredibly versatile, making it a staple you’ll return to time and again.

Beyond being tasty, this recipe is bursting with vitamins, minerals, and fiber, supporting your overall health and wellness. The warm spices and fresh herbs add a delightful depth to the dish, ensuring every bite is satisfying.

Plus, it’s an excellent way to enjoy a comforting meal without any animal products, making it perfect for compassionate eating and sustainable living. Ready to get cooking?

Let’s dive in!

Why You’ll Love This Recipe

This recipe stands out for its simplicity and heartiness. You’ll love how easy it is to throw together with pantry staples like canned beans and frozen or fresh spinach.

It’s a one-pot wonder that saves you time on cleanup while delivering maximum flavor. Plus, the combination of beans and greens creates a balanced dish packed with plant-based protein, iron, and antioxidants.

Whether served as a main or side, it’s a versatile base that works well for meal prep or last-minute dinners. The flavors are mild but can be easily customized with your favorite herbs, spices, or a splash of hot sauce for some kick.

It’s also naturally gluten-free and low in fat, making it ideal for a wide range of dietary needs.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red chili flakes (optional)
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 6 cups fresh spinach, roughly chopped (or 1 package frozen spinach, thawed and drained)
• 1 cup vegetable broth
• 1 tablespoon tomato paste
• Salt and black pepper to taste
• Juice of half a lemon
• Fresh parsley or cilantro for garnish (optional)

Equipment

• Large sauté pan or skillet
• Wooden spoon or spatula
• Measuring spoons
• Can opener
• Cutting board and knife
• Citrus juicer (optional)

Instructions

1. Heat the olive oil in a large sauté pan over medium heat. Once hot, add the chopped onion and sauté for 4-5 minutes until softened and translucent.
2. Add the minced garlic to the pan and cook for another 1-2 minutes until fragrant, stirring frequently to avoid burning.
3. Stir in the ground cumin, smoked paprika, and chili flakes (if using). Cook for about 30 seconds to toast the spices and deepen their flavors.
4. Add the drained cannellini beans and the tomato paste. Stir well to coat the beans in the spices and paste.
5. Pour in the vegetable broth and bring the mixture to a simmer. Allow it to cook for 5 minutes, letting the flavors meld and the liquid reduce slightly.
6. Add the chopped spinach in batches, stirring after each addition until it wilts down and fits in the pan.
7. Season with salt and pepper to taste. Cook for another 3-4 minutes until the spinach is tender and the beans are heated through.
8. Remove from heat and squeeze in the lemon juice. Give everything one final stir to brighten the dish.
9. Garnish with fresh parsley or cilantro if desired, and serve immediately.

Tips & Variations

“To enhance the dish’s texture, try adding a handful of toasted pine nuts or walnuts just before serving for a delightful crunch.”

Feel free to swap cannellini beans for chickpeas, black beans, or kidney beans depending on what you have on hand. If fresh spinach isn’t available, frozen spinach works great—just be sure to thaw and drain it well to avoid excess moisture.

For an extra protein punch, add cubed firm tofu or tempeh in step 4 and sauté until lightly browned. You can also experiment with spices like turmeric or coriander to add different flavor profiles.

Looking for a creamier texture? Stir in a splash of coconut milk or your favorite plant-based cream just before serving.

This adds richness and balances the tanginess from the lemon juice beautifully.

Nutrition Facts

Serving Suggestions

This beans and spinach dish pairs beautifully with a variety of sides. Serve it over fluffy quinoa, brown rice, or your favorite whole grain for a complete meal.

It also works well stuffed into warm pita bread or wrapped in a flatbread for a nutrient-dense wrap.

For a lighter option, enjoy it alongside a fresh salad or roasted vegetables. If you want to add some extra zing, top with a dollop of vegan yogurt or a drizzle of tahini sauce.

Don’t forget to check out our Kale Tonic First Watch Recipe or Low Sodium Hummus Recipe for fantastic complementary sides.

Conclusion

This beans and spinach vegan recipe is a shining example of how simple, wholesome ingredients can create a meal that’s both nourishing and delicious. Its ease of preparation, combined with the rich flavors and versatility, makes it a wonderful addition to any weeknight dinner rotation.

Whether you’re cooking for yourself or feeding a family, it offers a balanced, protein-rich option without any fuss.

With the ability to customize spices and add your favorite extras, this recipe can suit a variety of palates and occasions. Plus, it’s a great way to incorporate more greens and plant-based protein into your diet effortlessly.

If you enjoyed this recipe, be sure to explore other exciting dishes like the Jamaican Minced Beef Recipes or the comforting Magic Dough Recipe for more wholesome vegan inspiration.

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