Sautéed White Beans with Garlic, Spinach, and Tomatoes

When it comes to cooking dinner for our families, we all want something quick, easy, and of course delicious. 

This dish is loaded with nutritious ingredients and garlicky goodness, not to mention spinach, tomatoes, and fresh herbs. It all comes together in a single skillet and requires very little prep. 

ingredients in separate dishes, prepped to be cooked

The AntiCancer360 approach doesn’t rely on just one type of anticancer diet. We choose from one of five different diets depending on each person’s case and situation. 

So our recipe today is perfect for those who are looking for a slow-carb whole foods diet recipe and want to maximize its anticancer potential. 

There are a lot of health benefits in eating more slow-carbs such as beans, most vegetables, and even some whole grains. They are rich in fiber and take more time to digest, so they don’t lead to the same quick rise in blood sugar that refined carbs can cause [1]. 

Our sauteed white bean recipe is perfect all year-round. But, if you can take advantage of garden-fresh herbs and vegetables during the summer, it can be even tastier. 

You can use cannellini or great white northern beans. And if you would like something slightly richer, add some nutritional yeast for a little cheesy taste.

ingredients in a skillet

The total time of preparing this dish is only 15 minutes, and the best part is that you won’t make a mess in the kitchen preparing it. 

Here are some of the awesome anticancer ingredients that you will find in this wholesome and yummy meal: 

Beans: Common beans are an excellent source of bioactive compounds such as fiber, protease inhibitors, phytic acid, and polyphenols such as tannins. These compounds have antioxidant, antimutagenic, and anticarcinogenic activities and also remove free radicals. Emerging evidence indicates that their consumption is associated with reduced cancer risk in human populations, inhibiting carcinogenesis in animal models and inducing cell cycle arrest and apoptosis (i.e.death of cancer cells) in cell cultures [2].

Garlic: Allicin is a naturally occurring anticancer substance in garlic. Studies have shown that the consumption of garlic in the diet provides strong protection against cancer. Other studies have also revealed its remarkable ability in suppressing the growth of cancer cells. To maximize allicin and its anticancer effect, crush the garlic and let it sit for 10 minutes before eating [3].

Rosemary: Rosmarinic acid, a powerful substance found in rosemary, has received increased attention over the last few years for its potential role in helping in the prevention and fight against cancer.  Studies suggest that the rosmarinic acid could block cancer cells from metabolizing sugar into energy. Other studies have also found that rosmarinic acid may have the potential to help enhance the effects of chemotherapy [4].

Spinach: Natural bioactive compounds revealed in spinach, have the ability to minimize oxidative stress and affect the genes involved in the metabolism, proliferation, inflammation, and antioxidant defense. It can also reduce food intake by stimulating the secretion of satiety hormones. All these biological activities contribute to the anti-cancer, anti-obesity, hypoglycemic, and hypolipidemic properties of spinach [5].

Tomatoes: Tomatoes are filled with nutrients and other natural bioactive compounds widely studied for their purpose in cancer prevention. A phytonutrient in tomatoes called lycopene, the substance that gives tomatoes their beautiful red color may help protect against prostate, lung, and stomach cancers [6]. Studies have also demonstrated the lycopene’s ability to minimize oxidative damage to DNA.  They can also inhibit cell growth by impairing cell pathways like MAPK and NF-kN ingrowth by reducing redox-sensitive signaling pathways in human prostate cancer, breast cancer, and hepatocellular carcinoma cells [7]. 

Give this recipe a try today. It is simple, delicious, and very satisfying. A great dinner or lunch for the whole family.

finished recipe, plated

If you can get all the ingredients in their organic form, that would be ideal. But, if not… You should get ingredients like spinach and tomatoes in their organic form since it’s known for them to be especially high in toxins if bought in the conventional form.

Sautéed White Beans with Garlic, Spinach, and Tomatoes

This dish is loaded with nutritious ingredients and garlicky goodness, not to mention spinach, tomatoes, and fresh herbs. It all comes together in a single skillet and requires very little prep.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 people
Calories 207 kcal


  • 3-4 large handfuls spinach baby
  • 1 cup white beans small
  • 1 tsp olive oil extra virgin
  • 1 clove garlic minced
  • 1 tsp rosemary fresh, chopped
  • 1/2 lemon juice
  • 4 tomatoes small-medium, peeled and diced into cubes
  • salt and pepper to taste


  • In a large frying pan drizzle in the olive oil and start cooking the baby spinach one handful at a time. Once each batch of spinach is wilted, begin to add another until you reach the desired amount. 
  • Add in the white beans and garlic and saute for about a minute until all the spinach is wilted.
  • Season with salt and pepper to taste. 
  • Add the chopped rosemary, lemon juice and diced tomatoes and bring everything to simmer on medium heat for about 7-8 minutes. 
  • Serve and enjoy.


Serving: 1gCalories: 207kcalCarbohydrates: 37gProtein: 13gFat: 3gSaturated Fat: 1gSodium: 54mgPotassium: 1380mgFiber: 10gSugar: 8gVitamin A: 6276IUVitamin C: 61mgCalcium: 160mgIron: 5mg
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