Healthy Recipe of the Week
A Basic Bean Stew to Warm Your Tummy and Fuel Your Body and Mind
- 2 large Carrots (finely chopped)
- 1 large Onion (finely chopped)
- 3 Tbs. Extra-Virgin Olive Oil
- 2 Tbs. Tomato Paste
- 1 tsp. Dried Oregano or Thyme
- 2 cans Cannellini Beans
- (no salt added)
- 1/2 tsp. Kosher Salt
- 1/4 tsp. Freshly Ground Black Pepper
In a large skillet over medium-heat, saute the carrot and onion in the oil until lightly browned (4 – 5 minutes.) Stir in the tomato paste. Cook, stirring often, until the paste starts to darken (2 – 3 minutes). Stir in the oregano. Cook until fragrant (about 30 seconds). Stir in the beans and their liquid. Cook until heat through (1 -2 minutes). Season with salt and pepper. Serves 4. Enjoy!
Per serving (1 cup). 290 calories. 12g total fat. 1.5g saturated fat. 37g carbohydrates. 10g fiber. 6g total sugar. 0g added sugar. 11g protein. 340mg sodium.
Sherwood, K. (2018). The Bean Variations. Nutrition Action Healthletter, January/February issue. Pg. 12.