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Diabetes Forecast

The Healthy Living Magazine

Two-Bean Stew

Per Serving

Two-Bean Stew

Makes: 8 servings
Serving Size: 1 cup
Calories 150
Fat 3 g
Saturated Fat 0.4 g
Trans Fat 0 g
Carbohydrate 24 g
Fiber 6 g
Sugars 6 g
Cholesterol 0 mg
Sodium 370 mg
Potassium 560 mg
Protein 7 g
Phosphorus 140 mg
Choices: Starch 1, Nonstarchy Vegetable 2, Lean Protein 1
  • Makes: 8 servings
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 45 minutes

Ingredients

1 Tbsp. olive oil
1 small onion, chopped
2 celery stalks, chopped
1 large carrot, peeled and diced
1 small leek, white part, cleaned and chopped
3 garlic cloves, minced
1/2 cup dry white wine
2 (14.5-oz) cans diced, no-salt-added tomatoes, undrained
Grated zest and juice of 1 lemon
1 1/2 cups low-fat, reduced-sodium chicken or vegetable broth
1 (15-oz) can chickpeas, drained and rinsed
1 (15-oz) can cannellini beans, drained and rinsed
1/3 cup chopped fresh oregano or basil
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper

Directions

  1. In a large saucepan, heat the oil over medium heat. Add the onion and celery and sauté for 4 minutes. Add the carrot and leek and sauté for 6 to 7 minutes, until the vegetables are soft. Add the garlic and sauté for 1 minute.
  2. Add the wine and cook for 3 to 4 minutes, until the wine evaporates. Add the tomatoes and lemon zest and cook for 1 minute. Pour in the broth and bring it to boiling. Lower the heat, cover, and simmer for 20 minutes, until the mixture has thickened.
  3. Add the beans and simmer, uncovered, for 5 minutes. Stir in the lemon juice, oregano, salt, and pepper and simmer for 1 minute.
 
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