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so today we have such an exciting episode as we're going to grab some simple everyday ingredients and create a dish that's perfect for any time of the year but it's extra special right now during the fall as it promises to warm your soul we're talking creamy broccoli and beans and I tell you this dish is filled with so many amazing textures and flavors it's easy to make where there's no tricky techniques or weird equipment needed and the best part done in 30 minutes using just one pan folks serve this dish as a side next to some pan-grilled fish
or even as a main course as it certainly has enough protein either way it's the kind of food that's going to fill you with so much goodness if this is your first time here don't forget to smash the subscribe button and click on the bell icon that way you can get notified every time I release new content and to become a part of the Spain on a Fork family alright let's just jump right into this I'm going to cut off the florets from a head of fresh broccoli size of the head that I'm using is 1 lbs. which is 450 grams for this recipe
you can also use frozen broccoli just make sure to fully thaw it out and pat it completely dry and then we'll cut the larger florets into smaller ones that way they're all similar in size then we'll add the florets of broccoli into a colander and rinse them under some water and then transfer them over a dishcloth in a single layer and pat them completely dry for the next step I'm going to heat a large fry pan with a medium heat and add in 3 tbsp of extra virgin olive oil which is 45 ml make sure to use the good stuff here as this is what flavors all the ingredients and makes the difference
link where you can get the Spanish one I'm using in the description box below after a couple minutes we'll add in the florets of broccoli and we'll mix them around that way they're all coated in the olive oil and then place them in a single layer and go between two to three minutes without mixing the broccoli after two to three minutes we'll mix the broccoli again and then once again place them in a single layer and go for another two to three minutes without mixing it
after a total cooking time of five to six minutes on the broccoli and it's lightly browned we'll remove it from the pan and set it aside now using the same pan with the same heat I'm going to add in two tablespoons of extra virgin olive oil which is 30 ml and immediately add in one small onion that's been finely chopped and six cloves of garlic that have been roughly chopped and we'll mix the ingredients around continuously that way they don't brown too quickly and it all evenly sautés
after about four minutes, and the onions and garlic are lightly sautéed I'm going to add in 1/2 tablespoons of all-purpose flour which is 12 grams and we're going to continue to mix this and go for two minutes on the flour this is enough time to cook off the raw flavor in it that way it doesn't overpower the flavors of the dish after cooking the flour for two minutes I'm going to add in one teaspoon of dried oregano which is 1 gram and half a teaspoon of dried thyme which is half a gram and we'll give it a quick mix
then we'll slowly add 1 cup of vegetable broth which is 240 ml while mixing it continuously you can also use chicken broth here if you like once all the broth has been added we'll slowly add in 1 cup of milk at room temperature which once again is 240 ml while mixing it continuously I'm using low fat but you can also use full fat non-fat or even a plant-based milk the most important thing make sure it's at room temperature otherwise it can easily curdle
once all the milk has been added and we've ended up with a creamy sauce with no lumps in it's time to add in the beans I'm going to drain a jar of cooked white beans into a colander this is the same thing as the canned ones and rinse the beans under some water size of the jar that I'm using is 25 oz which is 700 grams link where you get the super soft Spanish beans I'm using in the description box below then we'll shake off any of the excess water and gently add the beans into the pan we'll also add the sautéed broccoli back into the pan and season everything with sea salt and a generous portion of freshly cracked black pepper
and we'll give it a mix until it's well mixed together and then we'll place a lid on the pan and lower the fire to a low heat and we're going to simmer this for about 5 minutes or until the broccoli's just tender and you want to make sure to give the pan a gentle shake once in a while that way that cream sauce doesn't develop a film on top
after simmering the broccoli and beans for 5 minutes and the broccoli's just tender this is ready to go I'm going to remove the lid and turn off the heat then we'll add 2 tbsp of grated cheese over the mixture which is 15 grams I'm using a Spanish Manchego but you can use any cheese you like or even nutritional yeast and squeez in 2 tsp of fresh lemon juice which is 10 ml and we'll give it one final mix until it's well mixed together and you can serve this directly out of the pan or transfer into serving dishes either way make sure you top it off with some chopped chives check it out our creamy broccoli and beans is done easy to make simple heart-healthy ingredients
and all done 30 minutes using just one pan let's give this a try and see how it turned out once again folks creamy broccoli and beans and I tell you it's a bit of a chilly day here in Valencia Spain so you know this is going to hit the spot little bit of everything check that out I'd say that's a big bite this right here is truly what healthy comfort food is all about the broccoli's beautifully cooked with absolutely no mush the beans add the protein and the rest of the ingbredients with that cream sauce taking this to
the next level easy to make heart-healthy give it a try at home once again as a side dish or even as a main course either way it's the kind of food that's going to fill your body with so much goodness really quick before I go a shout-out to a couple of my patreons Robert Gerhardt Andrew Scotchmer and Bryan Sweeney again guys thank you so much for being patreons of Spain on a Fork you know how much I appreciate you if you enjoyed today's video hit that like button leave me a comment below and once again if you're not subscribed don't forget to smash
that subscribe button and click on the bell icon that way you can get notified every time I release new content and to become a part of the Spain on a Fork family till the next time hasta luego!
