Quick & Easy Pizza Beans with Spinach

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Description
What are pizza beans, I hear you asking? Well, they're white beans, cooked in a tomato sauce, and topped with mozzarella cheese. All the flavors of pizza, but with a base of beans instead of a refined white bread pizza crust.

The beans provide fiber, complex starches, and protein, while also adding creaminess. This quick and easy meal comes together in less than half an hour, is vegetarian, and contains a good dose of plant based iron and folate from the spinach and beans!
Time
Prep Time:
5 minutes

Cook Time:
20 minutes

Total Time:
25 minutes
Cost
Total Cost:

Cost per Serving:
$2.68
Ingredients
Serving(s)
Step 1
  • 1 tsp Extra virgin olive oil
  • 1 medium Onion
  • 1 lb Frozen spinach, thawed
Step 2
  • 15.5 oz can Navy beans, NOT drained or rinsed
  • 6 oz can Tomato paste
  • 2 tbsp Minced garlic
  • 2 tbsp Basil, dried
  • 2 tbsp Oregano, dried
  • 2 tsp Garlic powder
  • 2 tsp Onion powder
  • 1/2 tsp Black pepper, ground
  • 1/2 tsp Red pepper flakes
Step 3
  • 2 tbsp Balsamic vinegar
  • 1/2 cup Shredded mozzarella cheese, low moisture part skim
Instructions
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  1. Heat a 10" stainless steel pan over medium heat with oil. Cut your onion into a small dice, and add to the pan with spinach. Cover with a lid, and cook for about 10 minutes. The onion should be translucent and soft, and the spinach fully defrosted and sticking slightly to the pan
    1. To the pan, add your beans, tomato paste, minced garlic, and spices (basil, oregano, garlic powder, onion powder, black pepper, and red pepper flakes). Mix with a wooden spoon, cover with a lid, and simmer for 5 minutes to warm the beans and thicken the sauce. Meanwhile, heat up your broiler
    1. Mix in balsamic vinegar. Top with shredded cheese. Place the pan under the broiler for 1-2 minutes, until the cheese is golden brown. Serve
    Nutrition Facts
    ------------------------------------------
    Calories: 503
    ------------------------------------------
    Total Fat: 10.4g (13 %)
    Saturated Fat: 3.9g (19 %)
    Polyunsaturated Fat: 1.4g
    Monounsaturated Fat: 4.1g
    Cholesterol: 18mg (6 %)
    Sodium: 1060mg (46 %)
    Total Carbohydrate: 78.2g (28 %)
    Fiber: 23.9g (85 %)
    Net Carbs: 54.3g
    Total Sugar: 21.4g
    Protein: 33.5g (67 %)
    ------------------------------------------
    Vitamin B12: 0.23mcg (10 %)
    Vitamin D: 0.09mcg (0 %)
    ------------------------------------------
    Calcium: 783mg (60 %)
    Iron: 13.94mg (77 %)
    Magnesium: 318mg (76 %)
    Potassium: 2524mg (54 %)
    ------------------------------------------
    Glycemic Index
    :
    24.8

    Glycemic Load
    :
    19.2

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