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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: