Two-Bean Stew

Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 150

  • Total Fat 3g
    • Saturated Fat 0g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 370mg
  • Total Carbohydrate 24g
    • Dietary Fiber 6g
    • Total Sugars 6g
  • Protein 7g
  • Potassium 560mg
  • Phosphorus 140mg

Choices/Exchanges: 1 Starch, 2 Nonstarchy vegetable, 1 Lean protein

Ingredients

Ingredients

  • chickpeas (garbanzo beans) (drained and rinsed)
    15 oz
  • chicken or vegetable broth
    1 1/2 cup
  • olive oil
    1 tbsp
  • onion(s) (chopped)
    1
  • celery (chopped)
    2 stalks
  • carrot(s) (peeled and diced)
    1
  • leeks (white part only, cleaned and chopped)
    1
  • garlic (minced)
    3 clove
  • white wine
    1/2 cup
  • diced tomatoes
    28 oz
  • lemon (juiced and zested)
    1
  • cannellini beans (drained and rinsed)
    15 oz
  • fresh oregano
    1/3 cup
  • salt
    1/2 tsp
Directions

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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