Healthy Dinner Ideas: High-Protein Broccoli & Beans with Chili

Looking to enrich your dinners with something that's light, high in protein, and delicious? This Broccoli & Beans with Chili recipe ticks all the boxes for a 'healthy dinner idea', plus it's ready in no time. This dish combines the nutritional prowess of broccoli with the protein-packed goodness of beans, creating a meal that supports your energy levels, balances hormones, and contributes to a strong, nourished body. And the spicy chili heat and fresh lemon twist guarantee this meal is far from boring – it's a flavor fiesta on your plate!

Nutritional Benefits of Broccoli:

Broccoli isn't just a green vegetable; it's a crusader for your health. Rich in fiber, it aids in digestion and helps maintain stable blood sugar levels, which is crucial for preventing energy dips throughout the day. It's also packed with vitamins and minerals, like vitamin C, vitamin K, iron, and potassium. But that's not all – broccoli is an excellent source of sulforaphane - a potent antioxidant and anti-inflammatory compound. It's been shown to offer many health benefits, especially supporting healthy detoxification and hormonal balance. It's an additional argument to consider broccoli a valuable addition to your diet, especially for those mindful of their hormonal health.

Pairing with Protein-Rich Beans:

We've paired broccoli with white beans to boost the protein content, making this dish a complete meal that will keep you full and satisfied. Beans are an excellent source of plant-based protein and come with their own set of benefits, including heart-healthy fibers and minerals.

Healthy Dinner Idea That Is Simple And Easy To Prepare:

This Broccoli & Beans with Chili recipe is straightforward and fuss-free, ensuring you can enjoy a healthful meal without spending hours in the kitchen. Perfect for a weekday meal. Here's how to bring this dish to your table:

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Ingredients (serves 2):

1 head of broccoli

2 cans of white beans (retain most of the juice)1 red chili, deseeded and sliced

3-4 garlic cloves, thinly sliced

½ tsp fennel seeds

Salt and pepper to taste

To serve:

Lemon zest (from ½ lemon)

Toasted sesame seeds (or nuts, e.g. almonds)

Optional: Parmesan

Instructions:

Slice broccoli into small florets and boil for 8-10 minutes until soft.

In a drizzle of high-quality olive oil, fry the chili and garlic for 6-8 minutes (keep the heat at medium to avoid burning). Add the fennel seeds in the last 2 minutes.

Add the boiled broccoli to the pan and mash lightly to break up the florets.

Stir in the beans with most of their juices, heat through, and season to your liking.

Garnish with lemon zest, sesame seeds, and Parmesan if desired.

The stem can be grated and roasted in the oven and added at the end for an added crunch. Alternatively, set it aside and use in another dish (e.g. in a veggie soup)

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Enjoy this simple yet nutritious meal, perfect for those looking to nourish their body for today and years to come. Broccoli and beans are some of my favourite ingredients, so make sure to browse through my other recipes!