{"id":15756,"date":"2026-03-24T08:16:56","date_gmt":"2026-03-24T01:16:56","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15756"},"modified":"2026-03-24T08:16:56","modified_gmt":"2026-03-24T01:16:56","slug":"white-bean-bowl-with-broccoli-pesto","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15756","title":{"rendered":"White Bean Bowl With Broccoli Pesto"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/05\/UACF-White-Bean-Bowl-Featured-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"5-Ingredient White Bean Bowl with Broccoli Pesto\" \/><\/p>\n<p><span style=\"font-weight: 400\">It takes only six ingredients to make this dish (not including salt, pepper and oil, which we consider freebies). Frozen broccoli plays two starring roles here. A good amount of whole florets bulk up the bowl, while some is processed into an easy pesto sauce.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-46767\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/09\/UACF-rdtip-inline2..jpg\" alt=\"\" width=\"1504\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400\">The white beans and broccoli in this dish are highly functional for your health. The fiber in the beans feeds the healthy bacteria in your gut, while the broccoli contains a powerful antioxidant called glucosinolates (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9787832\/\"><span style=\"font-weight: 400\">1<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8575925\/\"><span style=\"font-weight: 400\">2<\/span><\/a><span style=\"font-weight: 400\">). <\/span><\/p>\n<p><b>Active time:<\/b><span style=\"font-weight: 400\"> 10 minutes <\/span><b>Total time: <\/b><span style=\"font-weight: 400\">15 minutes<\/span><\/p>\n<p><strong>White Bean Bowl With Broccoli Pesto<\/strong><\/p>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">6 cups (936g) frozen broccoli florets<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 cup (56g) olive oil<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp lemon zest<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp fresh lemon juice<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp kosher salt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp black pepper<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 small clove garlic<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 cup (50g) Parmesan cheese, shredded, divided<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 1\/2 precooked farro<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2, 15.5 oz. cans reduced-sodium cannellini beans, drained and rinsed<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Place broccoli in a large microwave-safe bowl and microwave on high for 5\u20137 minutes, or until crisp-tender.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Transfer 1 1\/2 cups of the broccoli to a food processor. Add olive oil, lemon zest, lemon juice, salt, pepper, and garlic, and process until nearly smooth. Add 1\/4 cup Parmesan and pulse 2\u20133 times to combine. If needed, add water 1 tbsp at a time to thin the pesto to your desired consistency.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Add the beans, farro, and pesto to the remaining broccoli in the bowl and toss gently to combine. Divide the mixture evenly among four shallow bowls and top with the remaining cheese.<\/span><\/p>\n<p><b>Serves: 4 | Serving Size: 1 1\/2 cups bean mixture and 1 tbsp cheese<\/b><\/p>\n<p><b>Nutrition (per serving):<\/b> <i><span style=\"font-weight: 400\">Calories: 522; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 487mg; Carbohydrate: 67g; Dietary Fiber: 23g; Sugar: 5g; Protein: 28g<\/span><\/i><\/p>\n<p><b>Nutrition Bonus:<\/b> <i><span style=\"font-weight: 400\">Potassium: 1536mg; Iron: 35%; Vitamin C: 7%; Calcium: 21%<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">Originally published May 14, 2020; Updated March 2026<\/span><\/i><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/white-bean-bowl-with-broccoli-pesto\/\">White Bean Bowl With Broccoli Pesto<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/white-bean-bowl-with-broccoli-pesto\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It takes only six ingredients to make this dish (not including salt, pepper and oil, which we consider freebies). Frozen broccoli plays two starring roles here. A good amount of whole florets bulk up the bowl, while some is processed into an easy pesto sauce. The white beans and broccoli in this dish are highly &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15756","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15756","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15756"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15756\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}