Foodie Friday

Healthy Recipe of the Week

Days are shorter. Temperatures are chillier. 

A healthy, hearty bean stew to warm your body and fuel your 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!

Nutrition Information

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.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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