Tuscan White Bean Stew - 18g Carbs, 4g Fiber
From: The Blood Sugar Solution Cookbook by Mark Hyman
This stew has a delicate flavor. For a deeper flavor, try roasting
the garlic. Serve warm or chilled.
Gluten-Free - Dairy-Free - Vegetarian - Egg-Free
Prep time: 10 minutes
Cook time: 35 minutes
Yield: 6 cups
Serves: 4
Serving size: 1 1/2 cups
1 Tbsp extra virgin olive oil
1/4 cup diced onion
1/2 cup diced carrots
1/3 cup diced celery
1 clove garlic, peeled and minced
2 cups organic low-sodium vegetable broth
1 (15-oz can) organic great northern beans, drained and rinsed
1/8 tsp fresh rosemary
1/4 tsp fresh parsley
1/4 tsp fresh thyme
1/2 tsp kosher salt
In a stock pot, heat oil over medium-low heat. Saute onions for 2 to
3 minutes. Add carrots, celery, and garlic. Saute for an additional
4 to 5 minutes or until vegetables start to become soft. Add vegetable
broth, beans, all herbs, and salt. Cover and simmer for 20 to 30 minutes,
stirring occasionally. Remove from heat and serve. Store leftovers in
an airtight container in the refrigerator for up to 5 days.
Yield: 6 cups
Serves: 4
Serving size: 1 1/2 cups
Nutrition per Serving:
106 Calories, 2g Fat, 0g Sat, 0mg Cholesterol, 5g Protein, 874 mg Sodium,
18g Carbs, 4g Fiber
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