Introduction

This Gluten-Free Pressure Cooker Garlicky Beans With Broccoli Rabe recipe offers a satisfying and nutritious option for those seeking a hearty yet gluten-free dish. This recipe combines creamy white beans with garlicky broccoli rabe, infused with the aromatic depth of rosemary, bay leaf, and crushed red pepper. Using a pressure cooker makes this recipe not only quick and easy to prepare but also preserves the beans’ soft texture while enhancing their flavors. This is the perfect option for a simple dinner or a robust side dish.

Beans, especially cannellini or other white beans, are nutrient-dense legumes packed with fiber and protein. They pair beautifully with broccoli rabe—a slightly bitter green that’s rich in vitamins A, C, and K. The broccoli rabe is quick-sautéed, so it retains its bright color and mild crunch, creating a delightful contrast to the creamy beans. This recipe also relies on an abundance of garlic and olive oil for added flavor and health benefits. Let’s dive into the step-by-step process of making this satisfying, gluten-free dish.

Ingredients List

For the Beans

  • 1 pound dried cannellini or other white beans
  • 4 garlic cloves, smashed
  • 4 tablespoons extra-virgin olive oil
  • 2 ½ teaspoons kosher salt
  • 1 large sprig fresh rosemary
  • 1 bay leaf
  • 1 carrot, trimmed

For the Broccoli Rabe

  • 1 pound fresh broccoli rabe, woody ends trimmed
  • 3 garlic cloves, thinly sliced
  • ½ cup extra-virgin olive oil, plus more as needed
  • 1 large or 2 small red onions, halved and thinly sliced
  • ⅛ teaspoon crushed red pepper flakes
  • Salt to taste

Garnish (Optional)

  • Freshly ground black pepper
  • Additional olive oil for drizzling

Substitutions and Tips:

  • Beans: If cannellini beans are unavailable, substitute with Great Northern or navy beans for a similar creamy texture.
  • Garlic: Feel free to adjust the garlic quantity based on your preference; garlic powder can also work in a pinch.
  • Broccoli Rabe Alternatives: Broccoli rabe’s bitterness may not appeal to everyone. Swiss chard or spinach can be used for a milder taste.
  • Spice Level: Adjust the red pepper flakes to your preferred spice level, or omit entirely for a milder dish.

Step-by-Step Instructions

Preparing the Beans

  1. Rinse and Sort the Beans: Start by rinsing the dried beans under cold water, removing any debris or damaged beans.
  2. Soak the Beans: Place the beans in a large bowl and cover them with water. Soak for at least 8 hours or overnight for best results.
  3. Drain the Beans: After soaking, drain and rinse the beans once more.

Cooking the Beans in the Pressure Cooker

  1. Add Beans to the Pressure Cooker: Place the drained beans in the pressure cooker. Add 4 smashed garlic cloves, 4 tablespoons of olive oil, 2 ½ teaspoons of kosher salt, the sprig of rosemary, bay leaf, and carrot.
  2. Add Water: Pour enough water into the pressure cooker to cover the beans by about an inch.
  3. Cook the Beans: Secure the lid on the pressure cooker and set it to high pressure. Cook the beans for approximately 20–25 minutes, or until tender. Cooking times may vary depending on the freshness of the beans.
  4. Release the Pressure: When cooking is complete, release the pressure according to the manufacturer’s instructions.
  5. Drain the Beans: Once the pressure is fully released, carefully remove the lid. Drain the beans, reserving some of the cooking liquid in case you prefer a saucier texture.
  6. Season: Discard the carrot, rosemary, and bay leaf, and adjust seasoning with salt as needed.

Preparing the Broccoli Rabe

  1. Trim the Broccoli Rabe: Remove any woody ends from the broccoli rabe and roughly chop the remaining tender stalks and leaves.
  2. Blanch the Broccoli Rabe: Bring a pot of water to a boil and add a pinch of salt. Blanch the broccoli rabe for about 2–3 minutes until bright green and tender. Drain and set aside.

Sautéing the Aromatics and Combining Ingredients

  1. Heat Oil: In a large skillet, heat ½ cup of olive oil over medium heat.
  2. Add Garlic and Onions: Add the sliced garlic and onions to the skillet, cooking until they turn golden and fragrant, approximately 5 minutes. Be careful not to burn the garlic.
  3. Add Red Pepper Flakes: Stir in the crushed red pepper flakes, cooking for an additional 30 seconds to release the spice’s aroma.
  4. Incorporate Broccoli Rabe: Add the blanched broccoli rabe to the skillet, stirring to combine with the garlic, onions, and red pepper. Season with salt to taste.

Combining the Beans and Broccoli Rabe

  1. Combine Beans with Broccoli Rabe: Gently fold the cooked beans into the skillet with the broccoli rabe mixture. Add a splash of the reserved bean cooking liquid if a saucier consistency is desired.
  2. Season and Adjust: Taste and adjust seasoning with additional salt, pepper, or olive oil as desired.

Tips for Success

  • Cooking Time for Beans: Beans vary in cook time based on their age. Older beans may require additional cooking time. If unsure, check at the 20-minute mark and extend as needed.
  • Avoid Overcooking: Overcooked beans may break apart. Aim for a tender texture without them turning mushy.
  • Flavor Layering: Cooking the aromatics with the broccoli rabe in a separate skillet adds an extra depth of flavor.
  • Control Bitterness: Blanching the broccoli rabe removes some of its bitterness, giving a well-rounded taste when combined with the creamy beans.

Recipe Variations

  • Add a Smoky Twist: Stir in smoked paprika or top with smoked salt for added depth and a subtle smokiness.
  • Meaty Addition: For an even heartier dish, add crumbled sausage or diced pancetta when cooking the garlic and onions.
  • Cheesy Topping: Garnish the dish with freshly grated Parmesan or Pecorino Romano cheese for extra flavor.
  • Vegan Option: Ensure all ingredients, particularly the oil, are plant-based for a fully vegan recipe.

Serving Suggestions

  • Main Course: Serve the garlicky beans and broccoli rabe as a filling main dish with gluten-free bread or a side salad.
  • As a Side Dish: Pair with grilled or roasted chicken, or a meatless main like baked tofu or tempeh.
  • Over Grains: Spoon over gluten-free grains like quinoa, rice, or millet for a balanced, protein-rich meal.
  • With Pasta: Stir into gluten-free pasta for a creamy, comforting bowl with an added punch of greens.

Storage and Reheating Instructions

  • Storing Leftovers: Store any leftovers in an airtight container in the refrigerator for up to 4 days.
  • Freezing: The dish can be frozen in airtight containers for up to 3 months. For best results, freeze in individual portions.
  • Reheating: Reheat in a skillet over low heat, adding a bit of water or olive oil to prevent the beans from drying out. Alternatively, microwave on a low setting, stirring occasionally until warmed through.

Nutrition Information (Per Serving)

  • Calories: 280
  • Fat: 18g
  • Carbohydrates: 20g
  • Fiber: 6g
  • Protein: 8g
  • Sodium: 300mg

Health Benefits

This gluten-free dish offers fiber and protein from white beans, promoting digestive health and satiety. Broccoli rabe adds an abundance of vitamins A, C, and K, essential for immune support, skin health, and bone strength. The olive oil provides heart-healthy monounsaturated fats, while garlic is known for its potential anti-inflammatory and immune-boosting properties.

Cost Estimation

  • Approximate cost per serving: $1.75

Budget Tips:

  • Use dried beans instead of canned for a cost-effective option.
  • Buy broccoli rabe when it’s in season to reduce expenses.

    For more gluten-free recipes I propose to take a look on our lunch recipes.
    For more on the health benefits of beans, read this Nutrition Guide on Legumes.