Audrey Locy, BS, INHC

These saucy, stewed beans are to die for! The beans are cooked with tomatoes, harissa, olives, and an array of aromatics that make this dish not only delicious but also nutritious! Every aspect of this dish is curated for helping your heart stay healthy and strong!

Beans and legumes are amazing for our bodies in so many ways, but in this case we are focusing on the heart! White beans in particular have high amounts of different minerals such as potassium, calcium, iron, and folate. Potassium in particular is an electrolyte that our body uses to balance blood pressure. White beans also are extremely rich in fiber which helps lower cholesterol. All around, astounding for a healthy heart!

Ingredients:

1 Tbsp olive oil

½ sweet onion, diced

3 cloves garlic

2 medium tomatoes

1 cup cherry tomatoes

1 tsp capers

¼ cup kalamata olives, pitted

2 cans cannellini beans, drained and rinsed (can substitute for any white beans)

3 Tbsp harissa paste (can find at Whole Foods or some Publixes)

½ tsp salt

½ black pepper

½ tsp dried oregano 

¼ cup basil, chopped

¼ cup plant milk, unsweetened

½ cup spinach, chopped

½ lemon, juiced and zested

Directions:

1. Heat the olive oil in a pan over medium-high heat. Add in diced onion and saute for a few minutes until translucent. 
2. Once onions are fragrant, add in garlic and saute for another minute.
3. Add diced tomatoes, cherry tomatoes, capers, and olives to the pan and cook until the tomatoes have softened and let off some liquid. 
4. Add rinsed cannellini beans, harissa paste, salt, pepper, oregano, and basil into the pan and saute until everything is combined. 
5. Pour in milk, chopped spinach and lemon juice and zest. 
6. Stir to combine everything and bring to a simmer. Lower the heat and cover for 10 minutes. 
7. Serve with your favorite sourdough or gluten free bread for dipping. Or serve over your favorite grain like brown rice or quinoa.
8. Don't forget to drizzle a little bit more olive oil on top at the end for increased absorption of all that incredible Lycopene in the dish! Enjoy!

Harissa is a spicy and smoky red pepper paste that originates from Tunisia and is used in a lot of Middle Eastern and North African cooking. One of the base ingredients is red bell pepper. These peppers are rich in many nutrients, but the main focus here is Lycopene. Lycopene is an antioxidant that is in red fruits and vegetables. So not only are you getting this powerful nutrient from the harissa but also the tomatoes that make up this recipe. Lycopene has been studied for decades on its incredible heart healthy benefits. It has been shown to lower cholesterol and improve endothelial function. Endothelial function refers to the health of the inner lining of our blood vessels. Healthy blood vessels means a healthy heart!

Olives are one of my favorite foods! They are salty, sour, and the perfect snack for any occasion. Olives are also incredible for our health! Olives contain healthy fats and oleic acid, which works both to lower cholesterol and high blood pressure. They are also rich in vitamin E, an antioxidant that decreases inflammation and can help reduce the risk of atherosclerosis, or hardening of the arterial walls in the heart.

This dish is balanced in flavor, texture, and made to make your heart sing with joy! Every component is rich in heart healthy benefits and will keep that ticker working in tip-top shape. Give this plant-powered recipe a try and let your body do the rest!!