Tuscan white bean stew - Mayo Clinic

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Tuscan white bean stew

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Dietitian s tip

This stew uses cannellini, a type of white bean often used in soups and stews in Tuscany. Serve it as a main course with a simple salad of mixed greens.

Number of servings

Serves 6 High FiberHealthy carb

Ingredients

For the croutons: 1 tablespoon extra-virgin olive oil 2 cloves garlic, quartered 1 slice whole-grain bread, cut into 1/2-inch cubes For the soup: 2 cups (about 1 pound) dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained 6 cups water 1/2 teaspoon salt, divided 1 bay leaf 2 tablespoons olive oil 1 cup coarsely chopped yellow onion 3 carrots, peeled and coarsely chopped 6 cloves garlic, chopped 1/4 teaspoon freshly ground black pepper 1 tablespoon chopped fresh rosemary, plus 6 sprigs 1 1/2 cups vegetable stock or broth

Directions

To make the croutons, heat the olive oil over medium heat in a large frying pan. Add the garlic and saute for 1 minute. Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. Remove the garlic pieces and discard. Return the pan to medium heat. Add the bread cubes and saute, stirring frequently, until lightly browned, 3 to 5 minutes. Transfer to a small bowl and set aside. To make the soup, combine in a soup pot the white beans, water, 1/4 teaspoon of the salt and the bay leaf. Bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf. Place the cooked beans into a large bowl and save the cooking pot for later use. In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans. Return the cooking pot to the stovetop and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining 1/4 teaspoon salt, the pepper, chopped rosemary, bean mixture and stock. Bring to a boil then reduce the heat to low and simmer until the stew is heated through, about 5 minutes. Ladle the stew into warmed bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately.

Nutritional analysis per serving

Serving size About 1 1 4 cups stew and 1 6 of the croutons

Total carbohydrate 45 gDietary fiber 11 gSodium 334 mgSaturated fat 1 gTotal fat 7 gTrans fat TraceCholesterol 0 mgProtein 16 gMonounsaturated fat 5 gCalories 307Total sugars 3 gAdded sugars 0 g

DASH Eating Plan Servings

Nuts, seeds and dry beans 2 Fats and oils 1 Vegetables 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 2 Carbohydrates 1 Vegetables 1

Diabetes Meal Plan Choices

Meat and meat substitutes 1 Fats 1 Nonstarchy vegetables 1 Starches 2 1/2 This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. ShareTweet Sept. 08, 2018

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