White Bean and Bell Pepper Stew
WITHOUT Bacon
Calories 231 (3% from fat)
Fat 0.6 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 293 mg.
Carb. 41 gram
Fiber 12 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 14 gram
WITH Bacon
Calories 276 (14% from fat)
Fat 4.4 gram
Saturated Fat 0.8 gram
Trans Fat 0 gram
Cholesterol 15 mg.
Sodium 488 mg.
Carb. 41 gram
Fiber 12 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 17.5 gram
Ingredients
olive oil spray
1 large sweet onion (2 cups), chopped
1 red bell pepper, with seeds removed, chopped
1 yellow bell pepper, with seeds removed, chopped
4 cloves garlic (4 tsp.), minced
1 sprig fresh rosemary
1/2 tsp. crushed red pepper
1/2 cup dry white wine
4 cans (15.5 oz. each) lower sodium white kidney beans
(We used Bush's Best Reduced Sodium Cannellini Beans.)
4 cups reduced sodium vegetable broth
1 bay leaf
fresh ground pepper to taste
OPTIONAL
8 slices turkey bacon, cooked and crumbled
This recipe is higher in sodium. If you're on a low sodium diet, you might consider another option.
To cut down on the sodium a little, you can make this with dried white beans that you soak overnight. That would reduce the sodium by 227 mg. per serving.
1. Heat a non-stick frying pan over medium-high heat. Then lightly coat pan with olive oil spray. Saute onions until tender, 3-5 minutes.
2. Add chopped bell peppers, garlic, rosemary and red pepper. Cook an additional 3 more minutes until onions are slightly browned.
3. Pour in the white wine, reduce heat to simmer and cook until wine is reduced, about 5 more minutes.
4. Put the vegetables in a non-stick pot over low heat, stir in the white kidney beans, vegetable broth and ground pepper. Put the bay leaf on top.
5. Simmer on low for 2 hours, stirring occasionally, until the soup thickens.
6. Just before the soup is finished, if you want to add a little extra, fry up the turkey bacon according to package instructions and crumble one slice over each serving.
Yield: 8 Servings - About 1 Cup Each
You can freeze individual portions for easy re-heating later.
Microwave the soup for approximately 2 to 3 minutes, keeping the container open a little to allow steam to escape.
