Italian White Bean-and-Spinach Cups

Sun-dried tomato sprinkles can be found in the canned-tomato section of the supermarket.

Yield: 2 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 369
  • Calories from fat: 29%
  • Fat: 11.9g
  • Saturated fat: 5.2g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 1.2g
  • Protein: 18g
  • Carbohydrate: 49.6g
  • Fiber: 5.8g
  • Cholesterol: 26mg
  • Iron: 8mg
  • Sodium: 986mg
  • Calcium: 275mg

Ingredients

  • 2 large red bell peppers (about 1 pound)
  • 1 teaspoon olive oil
  • 1/2 cup sliced green onions
  • 1 garlic clove, minced
  • 1 cup thinly sliced spinach leaves
  • 1/3 cup low-salt chicken broth
  • 1 (19-ounce) can cannellini beans or other white beans, drained and divided
  • 1/2 cup (2 ounces) crumbled feta cheese with basil and tomato
  • 2 tablespoons sun-dried tomato sprinkles
  • 2 tablespoons sliced ripe olives
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon dried Italian seasoning
  • 2 teaspoons Italian-seasoned breadcrumbs
  • 1 teaspoon grated Parmesan cheese

Preparation

  1. Preheat oven to 350°.
  2. Cut tops off bell peppers; discard tops, seeds and membranes. Cook peppers in boiling water 5 minutes; drain and set aside.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add green onions and garlic; sauté 2 minutes. Stir in spinach; cook 1 minute or until spinach wilts. Remove from heat, and set aside.
  4. Place broth and 1/2 cup beans in a food processor or blender, and process until smooth. Stir bean purée into spinach mixture. Add remaining beans, feta cheese, tomato sprinkles, olives, vinegar, and Italian seasoning; stir well.
  5. Divide bean mixture evenly between peppers. Combine breadcrumbs and Parmesan cheese; sprinkle evenly over bean mixture. Place stuffed peppers in an 8-inch square baking dish; bake at 350° for 25 minutes.
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