White Bean Stew Recipe

Posted in Recipes on Monday, July 19th, 2010 at 9:30 am    No Responses

White Bean Stew Recipe

Ingredients

  • 2 T Olive Oil
  • 220g brown or white mushrooms
  • 1/2 tsp. sea salt
  • 1 red onion, peeled, halved, sliced
  • 2-3 cloves garlic, thinly sliced
  • 1 tbsp fresh or 1.5 tsp. dried rosemary
  • 4 cups low sodium vegetable stock
  • 1/2 cup pitted kalamata olives
  • 2 cups of kale or other greens, cleaned and roughly chopped
  • 1 cup dried cannelloni beans
  • balsamic syrup
  • Fresh parsley or gremolata* to garnish

Directions

  1. Preheat oven to 180° C.
  2. Heat oil in heavy oven proof pan (cast iron or le creuset style with lid is best – alternately, make stew on stovetop in deep skillet or wok and transfer to lidded casserole dish to finish in oven).
  3. Cook mushrooms over medium heat for about 1 minute. Sprinkle with salt (this will help to release liquid) and cook for 3-5 minutes more, until soft and slightly browned.
  4. Toss in the onion, garlic and rosemary and cook for 3 minutes more, until onions are soft and fragrant.
  5. Add broth, olives and kale– cook until kale is wilted – about 1 minute.
  6. Turn off heat and push vegetables aside. Add beans and cover with broth and veggies (beans should be totally covered). Cover casserole dish and place in middle rack of oven.
  7. Cook for 1.5 to 3 hours until beans are tender. Serve garnished with parsley (*or make a gremolata by finely chopping parsley, fresh garlic and a few slivers or lemon rind together) and slow roasted tomatoes and drizzle with balsamic syrup.

To slow roast tomatoes:

  1. Quarter roma tomatoes and toss with olive oil and sea salt to coat.
  2. Spread on parchment paper lined baking sheet and cook on top rack of oven at 250 while cooking stew. They’ll take about the same amount of time, and will shrivel and “cave-in” when they’re finished.

To make balsamic syrup:

  1. Simmer balsamic vinegar over low heat until reduced by half. Let cool.

This is a great dish to make on Sunday. You can curl up with the paper or a good book while it’s cooking, and feast on your “labors” all week long.
To “make it fancy” ladle a scoop onto a plate and top with a pan-sauteed wild filet of salmon (frozen is fine). It will take 15 minutes total and when you top it with a drizzle of balsamic syrup and gremolata your family will think you’re a gourmet chef!

More nutritional recipes from Hanneh Kaye!

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