Winter Bean Stew
Calories 260 (26% from fat)
Fat 7 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 351 mg.
Carb. 37 gram
Fiber 13.6 gram
Sugar 5 gram
Sugar Alcohol 0 gram
Protein 13.6 gram
Ingredients
3 cans (15.5 oz. each) reduced sodium cannellini beans (white kidney beans), WITH liquid
5 cups unsalted chicken broth
(Use vegetable broth for vegans.)
1/4 cup avocado oil
2 cups onion, finely chopped
10 cloves (10 tsp.) garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
1 Tbsp. fennel seed
1/2 tsp. chipotle chili pepper
1/2 tsp. black pepper
1/2 tsp. salt
2 cups grape tomatoes, halved
8 cups (2 quarts) baby spinach
Erick Williams originally posted this Winter Bean Stew recipe on WBEZ.org, and our tasting panel loved it. The only change some of our tasters suggested would be to add TWO MORE cans of DRAINED beans, your choice of beans. That way, you get more beans with every spoonful.
1. Start by preparing all the ingredients in advance.
2. Mix together the cannellini beans and broth in a large pot. Warm over medium heat for 10 minutes, then reduce heat to low.
3. Heat a large nonstick frying pan over medium heat while the beans are warming up. Add the avocado oil and onions, then cook for 5-7 minutes until the onions start to turn translucent.
4. Add the garlic and stir into the onions for 2 minutes.
5. Stir in the bell peppers with the onions and continue cooking for another 2 minutes.
6. Stir in the fennel, chili pepper, black pepper and salt to the onion mixture.
7. Pour the entire onion mixture into the pot with the beans. Simmer for 10 minutes.
8. Add the grape tomatoes and simmer for another 10 minutes.
9. Add the spinach and cook until wilted. Adjust the seasoning to your preference.
10. Divide into 8 servings and enjoy.
Yield: 8 Servings, About 2 cups Per Serving
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 2 minutes. Stir and microwave on high again for 45 more seconds. Keep the container open a little to allow steam to escape.
