If you’re seeking to expand your meatless meal menu, look no further. We promise you won’t miss the meat with this plant-based dish. Pantry staples and fresh spinach come together for a satisfying one-pan meal that’s healthy, economical and easy to make.
PREP TIME
15 Min
COOK TIME
15 Min
SERVINGS
4
DIFFICULTY
Easy
Ingredients
- 3 tablespoons extra-virgin olive oil, divided
- 1 medium yellow onion, finely chopped (about 1½ cups)
- 3 tablespoons no-salt-added tomato paste
- 3 medium cloves garlic, finely chopped (1 tablespoon)
- 1½ teaspoons Italian seasoning
- ½ teaspoon salt plus ⅛ teaspoon, divided
- ¼ teaspoon crushed red pepper, plus more for garnish
- 1 (28-ounce) can no-salt-added whole peeled tomatoes, undrained and crushed
- 1 (15-ounce) can no-salt-added white beans, rinsed
- 1 (5-ounce) package baby spinach
- 1 ounce Parmesan cheese, shaved and crumbled (about ⅓ cup)
- 8 slices whole-wheat baguette (½ ounce each), toasted
Directions
- Heat 1 tablespoon oil in a large skillet over medium heat. Add chopped onion. Cook, stirring occasionally, until softened, about 5 minutes.
- Add 3 tablespoons tomato paste. Cook, stirring constantly, until fragrant and deepened in color, 1 to 2 minutes.
- Stir in chopped garlic, 1½ teaspoons Italian seasoning, ½ teaspoon salt and ¼ teaspoon crushed red pepper. Cook, stirring often, until fragrant, about 30 seconds.
- Add crushed tomatoes and rinsed beans. Bring to a simmer over medium heat. Cook, stirring occasionally, until slightly thickened, about 3 minutes.
- Fold in 5 ounces spinach; cook, stirring constantly, until bright green and just wilted, 2 to 3 minutes. Remove from heat and stir in the remaining 2 tablespoons oil. Sprinkle with the remaining ⅛ teaspoon salt.
- Divide the mixture among 4 bowls. Sprinkle with crumbled Parmesan. Garnish with additional crushed red pepper, if desired. Serve with toasted baguette slices.
Nutrition Facts
Servings: 4 | Calories: 444 | Total fat: 14g | Saturated fat: 3g | Carbohydrate: 65g | Protein: 18g | Fiber: 11g | Sodium: 764mg
Farmers Market Shopping List
Spinach, onion and garlic
Recipe provided by ThedaCare Outpatient Nutrition and Diabetes Education, courtesy of eatingwell.com
ThedaCare is pleased to offer nutrition and diabetes care. If you’d like to connect with a registered dietitian or diabetes educator, ask your care team for a referral.
