High-Fiber White Bean & Chickpea Skillet

Method

1. 1Drain and rinse the white beans and chickpeas thoroughly under cold running water — this removes the starchy liquid that causes bloating and gives canned beans a metallic edge. Shake off as much water as possible and set aside. Dice the onion. Mince the garlic.
2. 2Heat olive oil in a large skillet over medium heat. Add the onion and cook for 5–6 minutes, stirring occasionally, until soft and beginning to turn golden at the edges. Do not rush this — the sweetness that develops here is the backbone of the sauce.
3. 3Add the garlic, smoked paprika, cumin, and chili flakes. Stir constantly for about 1 minute until the spices bloom and the garlic smells fragrant. The mix will look dry and almost paste-like — that is exactly right.
4. 4Pour in the crushed tomatoes and stir everything together. Add the white beans and chickpeas. Season with salt and pepper. Bring to a gentle simmer, then reduce heat to medium-low and cook uncovered for 10 minutes, stirring occasionally. The sauce will thicken and the beans will absorb the tomato flavor.
5. 5Add the baby spinach in two or three handfuls, stirring each addition until just wilted before adding more — about 1 minute total. The spinach will lose about two-thirds of its volume. Take the pan off the heat.
6. 6Squeeze the lemon juice over the skillet and stir once. Drizzle with extra virgin olive oil, scatter the chopped parsley on top, and serve straight from the pan. Flatbread or sourdough alongside for scooping.