These White Bean Meatballs in Onion Sauce are packed with flavors, made with simple ingredients. Serve them next to some roasted potatoes​.

Serves 4

spainonafork.com

INGREDIENTS

For The White Bean Meatballs:
15.5 oz can white beans
1/3 cup bread crumbs
1 large egg
1 small onion finely chopped
1 clove garlic finely chopped
2 tbsp chopped fresh parsley
1/2 tsp ground cumin
sea salt & black pepper

For The Onion Sauce:
1 small onion finely chopped
2 cloves garlic roughly chopped
1 tbsp all purpose flour
1/2 cup dry white wine
1/2 tsp dried thyme
1 1/2 cups vegetable broth
sea salt & black pepper

Extras:
1/4 cup extra virgin olive oil
handful chopped fresh parsley

INSTRUCTIONS

Drain the can of white beans into a colander and rinse under water, then shake off any excess water and transfer into a large bowl, using a potato masher or a large fork, mash down on the white beans until well mashed

Once the white beans are mashed, add in the bread crumbs, crack in the egg, add in the chopped onion, chopped garlic, chopped parsley, ground cumin and season with sea salt & black pepper, mix together until well mixed, then push down on the mixture to end up with a paste-like texture

To shape the meatballs, grab a spoonful of the mixture and squeeze it in your hands, this is to ensure the ingredients are well binded together, the form it into a shape of a golf ball

Heat a large fry pan with a medium heat and add in the olive oil

After a couple of minutes add in the white bean meatballs, all in a single layer, cook for 8 to 10 minutes or until golden fried all around, then remove from the pan and set aside

Using the same pan with the same heat, add in the chopped onion and garlic, mix continuously, after 3 to 4 minutes and the onion is translucent, add in the flour, continue to mix together, after 2 minutes add in the wine, dried thyme and season with sea salt & black pepper, mix together and then simmer

After 3 minutes and the alcohol has cooked off, add in the vegetable broth, continue to mix and go for 3 to 4 minutes or until you end up with a slightly creamy sauce, then add the white bean meatballs back into the pan, all in a single layer, heat them through for 2 to 3 minutes, then remove from the heat

Transfer the white bean meatballs into serving dishes, top off with the onion sauce and some chopped fresh parsley

This One-Pan Spanish Salmon and Beans is what delicious and healthy food is all about. It´s packed with flavors, made with heart-healthy ingredients and all done in about 30 minutes. Truly the kind of food that´s going to fill your body with so much goodness.

Serves 4

spainonafork.com

INGREDIENTS
2 tbsp extra virgin olive oil
2 salmon fillets 8 oz each
1 onion
4 cloves garlic
1 carrot
1 green bell pepper
2 tomatoes
1 tsp sweet smoked Spanish paprika
1/4 tsp saffron threads
2 cans white beans 15.5 oz each
1 1/2 cups vegetable broth
1 bay leave
pinch sea salt
dash black pepper
handful fresh parsley

INSTRUCTIONS
Finely chop the onion, roughly chop the garlic, finely chop the carrot (peeled), finely chop the green bell pepper and pat the salmon fillets dry with paper towels, then season them with sea salt & black pepper and cut each one into two pieces, for a total of four pieces of salmon

Heat a large fry pan with a medium-high heat

After a couple of minutes add in the olive oil and the pieces of salmon, all in a single layer, cook for 1 minute per side, then remove from the pan and set aside

Lower the heat to a medium heat, add in the chopped vegetables, mix continuously, after 3 to 4 minutes and they´re lightly sauteed, add in the paprika and saffron, quickly mix together, then add in the tomatoes finely grated and season with sea salt & black pepper, mix together and then simmer

After 3 minutes and the grated tomato has slightly thickened, add in the canned white beans (drained & rinsed), the vegetable broth and the bay leaf, raise to a high heat

Once it comes to a boil, place a lid on the pan and lower to a low-medium heat

After simmering for 10 minutes remove the lid, add the salmon fillets back into the pan, once again all in a single layer, place the lid back on the pan and simmer for another 2 to 3 minutes or until the salmon is fully cooked, then remove from the heat

Serve directly out of the pan or transfer into serving dishes, sprinkled with finely chopped parsley

Saucy White Beans and Greens on Toast is a combination of canned cannellini and cranberry beans cooked with spinach, jalapeño, cumin, and citrus is a cozy, quick dinner.

Serves 4

foodandwine.com

INGREDIENTS
2 tablespoons unsalted butter
6 tablespoons extra-virgin olive oil, divided
2 medium shallots, halved and thinly sliced (about 2/3 cup)
4 medium garlic cloves, thinly sliced (about 1 tablespoon)
1 medium jalapeño chile, stemmed, seeded, and finely chopped
2 teaspoons cumin seeds
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1/2 cup dry white wine
1 1/2 cups vegetable broth
1 (14-ounce) can cannellini beans (undrained)
1 (14-ounce) can cranberry beans (see Note), drained but not rinsed
2 1/2 cups lightly packed fresh spinach
2 tablespoons fresh lemon juice, plus grated lemon zest for serving
1 tablespoon fresh lime juice, plus grated lime zest for serving
4 (1-inch-thick) rustic bread slices
Shredded Parmesan cheese
Chopped fresh chives

INSTRUCTIONS
Heat butter and 2 tablespoons olive oil in a medium saucepan over medium until butter is melted. Add shallots, garlic, jalapeño, and cumin seeds; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Cook, stirring occasionally, until shallots are softened and cumin is fragrant, about 5 minutes. Add wine; cook, stirring often, until nearly evaporated, about 3 minutes. Add broth, and bring to a simmer over medium-high.

Stir cannellini beans and their liquid and drained cranberry beans into broth in saucepan. Bring to a simmer over medium, and cook, gently stirring occasionally, until hot, about 5 minutes. Add spinach, and cook, stirring often, until wilted, about 2 minutes. Stir in lemon juice and lime juice; sprinkle with remaining 1/2 teaspoon salt and remaining 1/4 teaspoon black pepper.

Heat 2 tablespoons olive oil in a large skillet over medium-high. Add 2 bread slices; cook, turning once or twice, until nicely toasted on both sides, 3 to 5 minutes. Place 1 slice in each of 2 bowls. Repeat process with remaining 2 tablespoons olive oil and remaining 2 bread slices. Spoon saucy beans evenly over bread slices. Sprinkle with shredded Parmesan, chives, lemon zest, and lime zest. Serve immediately.

This skillet of Spanish Beans and Eggs is seriously one of the best dishes ever. Loaded with so many great flavors & textures, super easy to make and done in under 30 minutes. The perfect dish for a busy weeknight or a relaxed weekend brunch. It´s typically served for either almuerzo (early lunch) or dinner. However, you can totally serve this skillet for breakfast as well.

Serves 2

spainonafork.com

INGREDIENTS
2 tbsp extra virgin olive oil
20 oz canned white beans 2 1/2 cups
4 cage-free organic eggs
4 cloves garlic
1/2 onion
15 oz can diced tomatoes
1 tsp sweet smoked Spanish paprika
1 tbsp freshly chopped parsley
2 tbsp freshly chopped chives
sea salt
black pepper

INSTRUCTIONS
Rinse the canned white beans under some cold running water, thinly slice 4 cloves of garlic, finely dice 1/2 onion and crack 4 eggs, each one into an individual bowl

Heat a large fry pan with a medium heat and add in 2 tbsp extra virgin olive oil, after 2 minutes add in the sliced garlic and diced onion, mix with the olive oil, after 3 minutes add in 1 tsp sweet smoked paprika and continue to mix, 30 seconds later add in one 15 oz can of diced tomatoes, 1 tbsp finely chopped parsley and 1 tbsp finely chopped chives, mix until well combined and cook for 2 minutes, then add in the white beans and season with sea salt & black pepper, mix until well combined and let it simmer

About 3 minutes after adding the beans, add the 4 eggs, create pockets in the skillet and add the eggs into each pocket, so they sit in place, lightly season the eggs with sea salt & black pepper, place a lid on the pan

After 2 minutes remove the lid, cook for another 2 to 4 minutes, or until the egg whites are fully cooked through but the egg yolks are still creamy

Once the eggs are cooked, remove the pan from the heat and sprinkle with freshly chopped chives, serve at once

Pasta e Fagioli, also known as pasta fazool, or pasta and beans, is one of the most iconic Italian-American comfort foods. It’s simple to make, budget-friendly, and full of wonderful flavor and texture from cannellini beans, pancetta, Parmigiano Reggiano, ditalini pasta, and rosemary.

Serves 6

sipandfeast.com

INGREDIENTS
1 tablespoon olive oil
4 ounces pancetta/bacon diced
5 cloves garlic minced
1 medium onion diced
¼ teaspoon crushed red pepper flakes
3 16 ounce cans cannellini beans drained, but don’t rinse
6 cups water to start but add more as needed
3 canned plum tomatoes hand crushed, note: just 3 plum tomatoes from 1 can – that’s it!
1 sprig rosemary optional
2 cups ditalini pasta or small shells, elbows, etc
Parmigiano, grated (rind optional)
salt and pepper to taste

INSTRUCTIONS
In a large heavy pot saute the pancetta in 1 tablespoon of olive oil for 7-10 minutes over medium heat or until the pancetta has rendered most of its fat.

Next, add in the onions and saute for 5 minutes then add in the garlic and cook for 1-2 minutes more until just golden. Finally, add the hot red pepper flakes and cook for 30 seconds.

Next, add in 6 cups of water, 1 teaspoon of kosher salt, and the plum tomatoes and give it all a stir. Add in the drained beans and the Parmigiano Reggiano rind (if you don’t have one, you can use a bit of grated cheese or just omit) and bring to a boil for 5 minutes.

Lower the heat to medium and crush some of the beans by smashing them against the side of the pot with a wooden spoon. For a creamier consistency use an immersion blender, or spoon ⅓ of the beans into a regular blender and pulse. Don’t blend too much so that some of the whole bean texture is maintained. Make sure to do this step before adding the pasta!

Add in the pasta and cook until al dente. Keep an eye on the pot and stir very frequently to avoid sticking. The pasta will absorb much of the liquid so add more water as needed. The final consistency of the pasta e fagioli is 100% a personal preference. If you like it soupier, add more water!

Once the pasta is al dente turn off the heat and taste test. Adjust salt (will probably need a good amount), pepper, and hot red pepper to taste.

When satisfied with the taste, serve in bowls with crusty bread. Offer grated cheese, hot red pepper flakes, or black pepper on the side and drizzle some high-quality extra virgin olive onto each bowl.

Spanish Beans with Fish is a bean and seafood stew is packed with flavors, easy to make and promises to impress even the toughest critics.

Serves 4

spainonafork.com

INGREDIENTS
1/4 cup extra virgin olive oil
1 small onion
6 cloves garlic
1 carrot
1 green bell pepper
2 tomatoes
1 tsp sweet smoked Spanish paprika
1 tsp dried thyme
15.5 oz can white beans
15.5 oz can kidney beans
3 cups fish broth
2 bay leaves
2 cod fillets 7 oz  each
15 raw jumbo shrimp (peeled & deveined)
2 tbsp chopped fresh parsley
1/4 tsp saffron threads
pinch sea salt
dash black pepper

INSTRUCTIONS
Heat a stock pot with a medium heat and add in the olive oil

Meanwhile, finely chop the onion, roughly chop the garlic, finely chop the carrot and roughly chop the green bell pepper

Add the cut vegetables into the stock pot, mix with the olive oil, after 4 minutes and the vegetables are lightly sauteed, add in the paprika and thyme, give it a quick mix, then add in the 2 tomatoes finely grated, mix together and simmer

Meanwhile, drain the cans of beans into a colander and rinse under cold water, reserve 1/4 cup (45 grams) of the beans and set aside

After 3 to 4 minutes and the grated tomato has thickened, add in the drained beans and season with sea salt & black pepper, gently mix together, then add in the broth and the bay leaves, raise to a high heat, once it comes to a boil place a lid on the stock pot and lower to a low medium heat

While the stew is simmering, pat the cod fillets dry with paper towels, then season with sea salt & black pepper and cut each fillet into bite-sized pieces, also pat the shrimp dry, season with sea salt & black pepper and cut each shrimp in half

After simmering the beans for 10 minutes remove the lid, add the seafood into the pan, give it a mix and place the lid back on the stock pot

Meanwhile, add the reserved beans into a mortar, along with the saffron, parsley and a pinch of sea salt, using a pestle pound down on until you form a paste like texture

Once the seafood is cooked through, about 3 to 4 minutes, remove the lid and add in the bean mixture, give it one final mix and then remove from the heat

Transfer into shallow bowls and garnish with fresh parsley

White Beans Puttanesca – Puttanesca is usually a pasta sauce, but here the addition of beans to the spicy blend of tomatoes, basil, and olives turns it into a versatile, satisfying side dish.

Serves 4

epicurious.com

INGREDIENTS
2 anchovy fillets, finely chopped
3 garlic cloves, minced
1/4 to 1/2 teaspoon hot red-pepper flakes
3 tablespoons extra-virgin olive oil
2 plum tomatoes, coarsely chopped
1/3 cup pitted Kalamata olives, coarsely chopped
1 tablespoon drained capers, chopped
1 (19-ounce) can cannellini beans, rinsed and drained
1/4 cup chopped basil

INSTRUCTIONS
Cook anchovies, garlic, and red-pepper flakes in oil in a medium skillet over medium heat, stirring, until anchovies dissolve, about 1 minute.

Stir in tomatoes with olives and capers and cook until they begin to soften, about 2 minutes.

Stir in beans and simmer 3 minutes. Add basil.

This recipe for Spanish Beans with Chorizo, known as Alubias con Chorizo, is one of the most classic dishes that hail from Spain. It is filled flavors, easy to make and done in about 30 minutes.

Serves 4

spainonafork.com

INGREDIENTS
1/4 cup extra virgin olive oil
1 small onion
4 cloves garlic
1 green bell pepper
1 carrot
2 links Spanish chorizo 4 oz each
2 tomatoes
1 tsp sweet smoked Spanish paprika
2 cans white beans 15.5 oz each
2 1/2 cups water
2 bay leaves
pinch sea salt
dash black pepper
fresh parsley for garnish

INSTRUCTIONS
Roughly chop the onion, roughly chop the garlic, cut the green bell pepper into bite-sized pieces, roughly chop the carrot (peeled) and cut the chorizo links into 1/2 inch (1.25 cm) thick rounds, drain the canned white beans into a colander and rinse under cold water

Heat a large fry pan with a medium heat and add in the olive oil

After 1 minute add in the pieces of chorizo, mix with the olive oil, after 3 minutes and the chorizo is lightly sauteed, remove from the pan and set aside

Using the same pan with the same heat, add in all the chopped vegetables, mix with the olive oil, after 4 minutes and the veggies are lightly sauteed, add in the paprika, quickly mix together, then add in the 2 tomatoes (finely grated) and mix together, then simmer without mixing

Once the grated tomato has thickened, about 3 to 4 minutes, add in the drained white beans, the sauteed chorizo and season everything with sea salt & black pepper, gently mix together, then add in the water and the bay leaves, raise to a high heat, when it comes to a boil, lower to a low-medium heat and simmer for 10 minutes or until the liquid has reduced in half, remove from the heat

Serve directly out of the pan or transfer into shallow bowls, garnish with fresh parsley

These Spanish Beans and Tuna in a Hearty Tomato Sauce are packed with flavors, easy to make and done in a little over 30 minutes. Serve these beans next to a crunchy baguette and a bottle of Spanish wine for a heart-warming delicious meal.

Serves 4

spainonafork.com

INGREDIENTS
2 cans tuna in olive oil 5 oz each
2 cans white beans 15.5 oz  each
1 onion
4 cloves garlic
1 carrot
1 green bell pepper
1 tsp sweet smoked Spanish paprika
1/2 tsp dried thyme 
2 1/4 lbs tomatoes 
1/2 cup vegetable broth 
1/4 tsp saffron threads 
handful fresh parsley
pinch sea salt
dash black pepper

INSTRUCTIONS
Slightly heat the vegetable broth and pinch in the saffron, set aside to infuse

Drain the cans of tuna into a sieve with a bowl underneath, mix the tuna to release any excess oil and reserve the oil from the tuna

Finely chop the onion, roughly chop the garlic, finely chop the carrot (peeled), finely chop the green bell pepper and finely grate the tomatoes

Heat a stock pot with a medium heat and add in the reserved olive oil from the canned tuna

After 1 minute add in the chopped vegetables, mix with the olive oil, after 4 minutes and the vegetables are lightly sauteed, add in the paprika and thyme, quickly mix together, then add in the grated tomatoes and season with sea salt & black pepper, mix together and simmer

Once the grated tomatoes have thickened, about 10 to 15 minutes, add in the canned white beans (drained), the drained tuna and the saffron infused broth, mix together, place a lid on the pan and simmer for 5 minutes

Transfer into shallow bowls and sprinkle with finely chopped fresh parsley