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RECIPE

Tuscan white bean stew


SERVES 6

Ingredients

For the croutons
1 tablespoon extra-virgin olive oil
2 cloves garlic, quartered
1 slice whole-grain peasant bread, cut into 1/2-inch cubes

2 cups dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained
6 cups water
1 teaspoon salt
1 bay leaf
2 tablespoons olive oil
1 yellow onion, coarsely chopped
3 carrots, peeled and coarsely chopped
6 cloves garlic, chopped
1/4 teaspoon freshly ground pepper
1 tablespoon chopped fresh rosemary, plus 6 sprigs
1 1/2 cups vegetable stock or broth

Tuscan white bean stew
Dietitian's Tip: The white beans called cannellini, along with garlic and rosemary or sage, are traditional ingredients in many soups and stews in the Italian region of Tuscany. Serve as a main course with a simple salad of mixed greens.

Directions

To make the croutons, in a large frying pan, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute. Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. Remove the garlic and discard. Return the pan to medium heat. Add the bread cubes and sauté, stirring frequently, until lightly browned, 3–5 minutes. Transfer to a small bowl and set aside.

In a soup pot over high heat, combine the white beans, water, 1/2 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, 60–75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf.

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 pot to the stove top and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and sauté until the carrots are tender-crisp, 6–7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining 1/2 teaspoon salt, the pepper, the chopped rosemary, the bean mixture, and the stock. Bring to a boil, and then reduce the heat to low and simmer until the stew is heated through, about 5 minutes.

Ladle into warmed individual bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately.

Nutritional Analysis (per serving)
Calories 328
Protein 15 g
Carbohydrate 51 g
Total fat 8 g
Saturated fat 1 g
Monounsaturated fat 5 g
Cholesterol 0 mg
Sodium 423 mg
Fiber 19 g

Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 1
Carbohydrates 1
Protein & dairy 2

Source: 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 the 2005 James Beard award.


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