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Monday, January 3, 2011

White Bean Stew

White Bean Stew

“One of my very favorite recipes. Don’t be afraid of all the garlic–as long as you keep the cloves whole, it has a very mellow flavor. Tastes even better the next day!”

2 cans cannelini beans — or navy beans (about 3 cups)
1 head garlic — (the whole bulb–15-20 cloves–or more!)
2 T water
4 carrots — peeled and chopped
2 medium yellow onions — chopped
1 14-oz can whole tomatoes — chopped
1 C water
1 t salt
1/4 t freshly ground black pepper
1 C fresh parsley — or 2 tbsp dried
1 T lemon juice

Break the garlic bulb into cloves and peel off the skin.

Heat the 2 tbsp. water in a heavy bottomed stockpot over low heat. Cook the garlic, onion, and carrots in the water until the onion is soft, adding water as necessary to prevent sticking. Keep the lid on between stirrings.

Add the beans to the pot. Then add the tomatoes, crushing any large chunks into smaller pieces. Add the water. Cover the pot and simmer for about an hour.

Stir in the salt and pepper. If you’re serving the stew right away, add all the parsley and the lemon juice. If you’re serving it later or at room temperature, add half the parsley and then add the rest and the lemon juice right before serving.

Serve over rice.

Nutrition Per Serving: 135 Calories (kcal); 1g Total Fat; (3% calories from fat); 8g Protein; 27g Carbohydrate; 0mg Cholesterol; 389mg Sodium

Serves 6

NOTES : You can add as much garlic as 2 whole bulbs without it being overpowering–just be careful not to chop the cloves. For a stronger garlic taste, I mash a few of the cloves against the side of the pot as it cooks.

Recipe Adapted by Susan Voisin
*From Fatfreevegan.com

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