Italian-Texan White Bean Stew

14 450 348
Ingredients Minutes Calories
Prep Cook Servings
6 h 1 h 30 min 7
Italian-Texan White Bean Stew
Health Highlights

Ingredients


341 gm Navy beans (soaked )
6 medium slice Bacon (thick-cut)
1/4 cup White onion ( diced)
794 gm Tomato (chopped; drained)
1 tbsp Peppercorn (optional)
4 clove(s) Garlic (peeled)
3 sprig Thyme, fresh
6 tbsp Parsley, fresh (chopped fine)
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
1 bunch Swiss chard ( chopped)
1 whole lemon(s) Lemon juice (for garnish)
1/4 cup Olive Oil, Extra Virgin (long drizzle; for garnish)
1/4 cup Parmesan cheese, grated (grated; for garnish)

Instructions


  1. In heavy bottom skillet or pot, crisp bacon. Drain on paper towel and pour off all, but 1 tbsp of the bacon grease.
  2. In the grease, sweat onions for 2 to 3 minutes until translucent.
  3. Drain most of the liquid off the tomatoes and add to skillet, stirring just until slightly softened. Remove from heat and set aside. 
  4. Meanwhile, add 8 cups (or enough to cover beans by 1 inch) lukewarm water to beans in a large pot along with whole, peeled garlic cloves, thyme, and peppercorns. Bring to a boil, then reduce to simmer and cook for 20 to 40 minutes. Check frequently, tasting at least 5 to 6 beans at a time, as they may not all cook evenly.
  5. When beans are al dente (I call this “edible, but not soft enough yet”), add tomato and onion mixture, along with bacon, to the bean pot. Return to simmer.
  6. When beans are cooked through, but still solid (skins not bursting), remove from heat and discard thyme sprigs, garlic cloves, and any peppercorns you can reach. (It’s okay to leave them in if you don’t mind biting down on pepper every now and then -- they soften enough in the pot to be edible, but they are still a little spicy).
  7. Stir in 3 tbsp chopped parsley. Season to taste with salt and pepper.
  8. Assemble bowls by placing 1 cup of chopped Swiss chard in the bottom of each bowl and topping with beans. Squeeze lemon over beans and sprinkle with remaining chopped parsley and/or Parmesan and olive oil.

Advanced Preparation

1 - 3 days prior, Navy beans 341 gm
Instructions:

Rinse beans, sort out any pebbles or dead-looking beans, and soak overnight, at least 6 hours. Drain and rinse.


Nutrition Facts

Per Portion

Calories 348
Calories from fat 160
Calories from saturated fat 40
Total Fat 17.8 g
Saturated Fat 4.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 9.1 g
Cholesterol 16.9 mg
Sodium 349 mg
Potassium 1059 mg
Total Carbohydrate 38 g
Dietary Fiber 14.8 g
Sugars 5.5 g
Protein 16.8 g

Dietary servings

Per Portion


Meat 0.2
Meat Alternative 0.3
Vegetables 2.9

Energy sources


Pygal35%457.79655935277174154.4074162823962746%339.31556503344285272.7485643047637619%329.8907753259833122.9643969792095435%46%19%CarbohydratesFatProtein

Meal Type(s)

Main




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