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Tuscan white bean stew

September 8, 2018
Recipe

White beans, garlic and rosemary are traditional ingredients in many soups and stews from Tuscany.

Serves 6

This stew uses cannellini, a type of white bean often used in soups and stews in Tuscany. Serve it as a main course with a simple salad of mixed greens.


To make the croutons, heat the olive oil over medium heat in a large frying pan. Add the garlic and saute for 1 minute. Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. Remove the garlic pieces and discard. Return the pan to medium heat. Add the bread cubes and saute, stirring frequently, until lightly browned, 3 to 5 minutes. Transfer to a small bowl and set aside.

To make the soup, combine in a soup pot the white beans, water, 1/4 teaspoon of the salt and the bay leaf. Bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf. Place the cooked beans into a large bowl and save the cooking pot for later use.

In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans.

Return the cooking pot to the stovetop and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining 1/4 teaspoon salt, the pepper, chopped rosemary, bean mixture and stock. Bring to a boil then reduce the heat to low and simmer until the stew is heated through, about 5 minutes.

Ladle the stew into warmed bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately.


For the croutons:

  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, quartered
  • 1 slice whole-grain bread, cut into 1/2-inch cubes

For the soup:

  • 2 cups (about 1 pound) dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained
  • 6 cups water
  • 1/2 teaspoon salt, divided
  • 1 bay leaf
  • 2 tablespoons olive oil
  • 1 cup coarsely chopped yellow onion
  • 3 carrots, peeled and coarsely chopped
  • 6 cloves garlic, chopped
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon chopped fresh rosemary, plus 6 sprigs
  • 1 1/2 cups vegetable stock or broth

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products Meats, poultry and fish 2 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 2 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats Fruits 2 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 307 Calories 45 g Total carbohydrate 0 mg Cholesterol 11 g Dietary fiber 5 g Monounsaturated fat Potassium 16 g Protein 1 g Saturated fat About 1 1/4 cups stew and 1/6 of the croutons Serving size 334 mg Sodium 7 g Total fat