I have been trying to incorporate more veggies and legumes into my diet. So, I have been researching recipes where either veggies or legumes play the lead role. Last week, I happened to stumble upon this white bean stew recipe at food and wine. This recipe was very yummy and it only took me 30 minutes (give or take 5-10mins) to prepare:
- 2 pounds Swiss chard, large stems discarded and leaves cut crosswise into 2-inch strips
- 1/4 cup extra-virgin olive oil
- 3 garlic cloves, thinly sliced
- 1/4 teaspoon crushed red pepper ( used way more than this and consequently, it was very spicy. If you like spicy, add more because the heat really releases the heat)
- 1 cup canned tomatoes, chopped ( I used stewed italian tomatoes)
- One 16-ounce can cannellini beans, drained and rinsed
- Bring a saucepan of water to a boil. Add the chard and simmer over moderate heat until tender, 8 minutes. Drain the greens and gently press out excess water( I steamed my swiss chard in a steam basket instead of boiling it, to lock in more nutrients;boiling removes nutrients).
- In the saucepan, heat the oil. Add the garlic and crushed red pepper and cook over moderate heat until the garlic is golden, 1 minute. Add the tomatoes and bring to a boil. Add the beans and simmer over moderately high heat for 3 minutes. Add the chard and simmer over moderate heat until the flavors meld, 5 minutes. Season the stew with salt and serve.
One Serving 274 cal, 16 gm fat, 2.1 gm sat fat, 13 gm carb, 11 gm fiber.