French Onion Beans (High Protein)
These French Onion Beans (High Protein) are the ultimate cozy fall dinner recipe.
Equipment
- 1 skillet
Ingredients
- 1 tablespoon butter i do not recommend using oil as it makes it much harder to get the onions caramelized
- 2 large onions - finely sliced
- ½ teaspoon sugar of choice sugar helps the onions brown and caramelize faster
- 4-6 cloves garlic
- ¼ teaspoon black pepper
- 1 teaspoon dried thyme
- ¼ teaspoon red pepper flakes omit if sensitive to spice, add more if you like things very spicy
- ½ teaspoon dried rosemary
- salt to taste my broth and soy sauce was salty so i only used a small pinch
- 1 tablespoon apple cider vinegar or sub any culinary vinegar
- 1 tablespoon balsamic vinegar
- 1 tablespoon soy sauce or tamari
- 1 ¼ cups chicken bone broth can sub reg chicken broth or veg broth
- ¼ cup canned coconut milk OR heavy cream
- ~⅔ cup shredded gruyere cheese can sub cheddar cheese, but make sure to grate it fresh from the block
- 3 cans cannellini beans - drained 15 oz size cans
- ~2 cups chopped kale or green of choice 1 small head of kale yielded this for me
optional toppings and sides
- additional shredded gruyere
- additional red pepper flakes
- toasty bread
Instructions
- Heat butter over medium heat in a large skillet. Add onions and sugar, cook for about 10. minutes until onions have started to soften and brown. Then turn heat to low. Continue to cook for 30-45 minutes, until onions are jammy and caramelized. Toss the onions occasionally to prevent them from sticking. If they stick deglaze the pan with water. If you have a good nonstick pan they should not stick. You do not need to baby them and watch them every second as they caramelize, I checked mine every 10 minutes or so to ensure they were not burning.
- After onions have caramelized turn heat up to medium and add garlic and seasoning. Cook for 2-3 minutes, until garlic is fragrant.
- Add all remaining ingredients to the skillet except for the kale and cheese. Stir to combine and then partially mash the beans. I mashed about 25% of the beans to give a creamier texture.
- Bring to a simmer and simmer for 10-15 minutes. Longer will impart deeper flavor but 10 minutes also works just fine.
- Turn heat to low. Add cheese, and stir until it has melted in. Then fold in the kale.
- Serve with your favorite toppings and sides and dig in.
Notes
Nutritional information is for ¼ of the recipe, or one serving. This is a small bowl of beans but it is very filling!
Feel free to use low sodium bone broth and soy sauce if sensitive to salt.
Nutrition
Calories: 578kcalCarbohydrates: 81gProtein: 35gFat: 14gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.1gCholesterol: 32mgSodium: 490mgPotassium: 1726mgFiber: 18gSugar: 6gVitamin A: 1394IUVitamin C: 17mgCalcium: 523mgIron: 11mg
Tried this recipe?Let us know how it was!