Bean and Broccoli Piccata
- Love Food Eat Healthy
- 5 hours ago
- 2 min read
Piccata is a classic Italian dish, usually thin slices of meat, served in a butter lemon sauce with capers and parsley. This version uses cannellini or barlotti beans, and broccoli instead. It is tasty hot or cold, as a side dish or as the main element to a meal.
Photo: Esther Gladman, Tester and Taster
GF V NF DF
Preparation: 10-15 Minutes Cooking 20-30 Minutes
Plants 6 Serves 4
Ingredients
2 tbsp EVOO
1 medium onion or leek about 100g finelly chopped
200g broccoli
2-3 cloves of garlic finely chopped or grated
1 tbsp chopped fresh or frozen parsley
50g capers (optional)
2 x 400g tins of cannellini or barlotti beans, keep some of the liquid.
Juice and zest of 1-2 lemons
Swaps
Broccoli Use any vegetable in season this works well eg kale, cavolo nero, brussel sprouts, cauliflower, savoy cabbage.
Beans white beans work well but experiment with other beans or peas.
Boost fibre add a side of any grain of your choice, or serve with wholewheat pasta.
Add Protein sprinkle with vegetarian or other parmesan or pecorino cheese.
Texture add toasted nuts and/or seeds and sprinkle on top.
Flavours the lemon and capers provide the distinct flavour of the Piccata but you could switch this around for a different type of dish with other herbs and spices, or preserved lemons.
Method
In a deep skillet warm 1 tbsp EVOO over a medium heat.
Chop the stalks of the broccoli leaving the florets. Add the broccoli stalks, leek or onion to the EVOO and fry for 4-5 minutes until everything is beginning to soften.
Add the broccoli florets, parsley and garlic and cook for a further 3-5 minutes until the broccoli begins to brown.
Add 1-2 tbsp of the liquid from the beans, cover the pan and allow the broccoli to steam until tender and al dente. The broccoli needs to hold its shape and texture.
NOTE: if a looser more sauce-like is required, add more bean liquid or water to the pot.
When the broccoli is nearly cooked add the drained beans.
Heat through and take the pan off the heat and stir in the
lemon zest, lemon juice, capers and the remaining EVOO.
Taste and add any further seasoning to your taste including lemon juice, more capers, herbs, salt and pepper.