This quick, flavorful one-pot Broccoli-Cheddar Butter Bean recipe is packed with plant protein. It’s also rich in anti-inflammatory nutrients and fiber for heart and gut health.Plus, it’s family-friendly and takes just 30 minutes to make.
A healthy dinner doesn’t mean much to me if my family won’t eat it. No matter how satisfying and delicious I find a quinoa salad or cauliflower stew, I’m not going to make it if my kids complain and push their plates away. That is why, as a food writer and recipe developer, I gravitate toward dinners that are simple and healthy, yet also kid-friendly and unique enough for my wife and me to really enjoy.
Truth be told, I don’t actually focus on “eating healthy.” Rather, I follow some nutrition basics I learned in culinary school and during my time working at EatingWell. For my preferences and health goals, that means mostly following a plant-based Mediterranean diet. Beans are an important part of my weekly meal rotation because they are an outstanding source of plant-based protein and are packed with gut-friendly fiber and important vitamins and minerals. Equally important to me as the primary cook in my household: My kids love beans in all forms, especially creamy, gently stewed butter beans like in this one-pan Broccoli-Cheddar Butter Beans.
The benefits of eating more beans seem endless. They are recognized as both a vegetable and a meat alternative thanks to their protein and minerals, like iron and zinc. Plus, they have a long list of health benefits, like improving gut microbial diversity and colon health, reducing chronic low-grade inflammation and helping manage body weight.
I’m not kidding when I say beans are a seriously nutritious plant-based protein. And they deliver a good chunk of the 21 grams of protein in each serving of this recipe.
Of course, beans alone don’t make a meal, which is why incorporating broccoli florets to this one-pan dinner works so well. Broccoli happens to be a vegetable my daughters like. I make it for dinner multiple times a week, and like beans, it comes with some hefty health benefits. This brassica vegetable is rich in vitamins and minerals. It also contains phytochemicals with strong antioxidant effects, which may lower susceptibility to developing certain cancers. For my personal health concerns, I appreciate broccoli’s ample fiber and anti-inflammatory compounds since they may help lower cholesterol levels and improve blood pressure, helping to mitigate the risk of cardiovascular disease.
Broccoli is one of the first vegetables to go into the dish. The first step is cooking a bit of onion and garlic in a touch of butter until just softened. Then in go the cut broccoli florets and a generous splash of vegetable broth. Next, cover the pan and simmer until the broccoli is bright green and tender—but not for too long. I’ve actually found it’s best to lean on undercooking the broccoli at this stage to prevent it from getting mushy.
Once the broccoli is just tender, add in a can of no-salt-added butter beans (be sure to rinse them first), along with half-and-half, a big pinch of dry mustard, salt and pepper. Since the canned beans are already cooked, you simply need to simmer this mixture until warmed through, which takes just a few minutes. Be sure to do this step uncovered, as you actually want to evaporate some of the liquid. Remove the skillet from the heat and stir in some sharp Cheddar cheese (if the pan is too hot, the cheese could seize), and reserve a bit of cheese to sprinkle over the top just before serving.
The whole recipe takes about 30 minutes, though you can save some time by using bagged broccoli florets (just be sure to chop them into bite-size pieces first). I typically alter this recipe a bit for my own dietary needs. I try to avoid onions and garlic, when possible, as I have a hard time digesting them. So I simply leave them both out. In their place, however, I’ll often add a small spoonful of Dijon mustard, Italian herb seasoning, fresh thyme or oregano, or even sun-dried tomatoes. The beauty of simple recipes like this is that they are so easy to adjust, and this one-pan bean dinner is ripe for alterations. Don’t love sharp Cheddar cheese? Swap in Monterey Jack. Want it creamier? Trade the half-and-half for cottage cheese or even cream cheese. You can even use cannellini beans instead of butter beans, but I really think this dish works so well because the butter beans are so big and creamy.
The dish is almost like a warm and creamy bean dip, which is why crusty whole-wheat bread is a perfect side. I’ll put the pan in the middle of the table, and my family can scoop it up with warm baguette pieces or even naan. When I want to serve a more substantial meal, I’ll spoon the cheesy bean-and-broccoli mixture over whole-wheat orzo.
I’ll share with you my absolute favorite addition to this recipe, though it takes a bit more effort. I like to make an herb-ricotta topping by mixing ricotta cheese with fresh herbs like parsley, tarragon or basil, along with a bit of lemon zest and some cracked pepper. I’ll add dollops of this mixture to the top of the skillet just before serving, and the end result is elegant enough for a dinner party. Sometimes I’ll actually trade most of the cheese for this ricotta mixture, and the final dish still feels light and fresh.
Whether you follow a plant-based or a Mediterranean diet or simply want to get a quick and nutritious meal on the table, this broccoli and bean skillet dinner is absolutely delicious. It is super creamy and cheesy, making it perfect for scooping up with crusty bread. There are nearly endless opportunities to put your own spin on it, and it’s fantastic served over pasta or even mashed potatoes. Give it a try the next time your family is craving a hearty, creamy, cheesy meal. They’ll never look at beans the same way again.
Dining and Cooking