Tuscan White Bean Stew

Tuscan White Bean Stew is a hearty and flavorful dish that showcases the simplicity and richness of Italian cuisine. This low-carb version combines tender white beans with fresh vegetables and aromatic herbs, making it a perfect main dish for anyone looking for a healthy yet satisfying meal.

Ingredients

• Canned white beans (cannellini or navy) - 400 grams, drained and rinsed
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Vegetable broth - 500 milliliters
• Canned diced tomatoes - 200 grams
• Spinach - 100 grams, fresh
• Fresh rosemary - 1 teaspoon, chopped
• Fresh thyme - 1 teaspoon, chopped
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese - 30 grams, grated (optional for serving)

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until the vegetables are softened.
3. Stir in the minced garlic and cook for another 1 minute until fragrant.
4. Add the drained white beans, vegetable broth, and canned diced tomatoes to the pot.
5. Bring the mixture to a gentle boil, then reduce the heat and simmer for 15 minutes.
6. Stir in the fresh spinach, rosemary, thyme, salt, and black pepper. Cook for an additional 5 minutes until the spinach is wilted.
7. Taste and adjust seasoning if necessary before serving.
8. Serve hot, garnished with grated Parmesan cheese if desired.

Nutrition

• Calories: 320
• Protein: 16 g
• Carbs: 42 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from white beans.
• High in dietary fiber, promoting digestive health.

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