WHITE BEAN STEW (Ragout d'Haricots)
Ingredients
• 1 teaspoon olive oil
• 2 pounds dried white beans
• 6 ounces onions, diced (about 1 medium onion)
• 3 ounces carrots, diced (about 1 medium carrot)
• 3 ounces celery stalks, diced (about 2 medium celery stalks)
• 2 tablespoons garlic cloves, minced
• 15 ounces canned tomato puree
• 1 tablespoon flour
• 2 tablespoons fresh parsley, minced
• 1 bouquet garni
• 4 cups chicken stock (low-fat and low-sodium)
• Salt and pepper to taste
Directions
Place the beans in a large stockpot and add enough water to cover them. Bring to a boil over high heat. Remove from heat and let stand covered for 30 minutes. Drain the beans and rinse under cold water.
Heat the oil in a large pan over high heat. Add the onions, carrots, celery, garlic, and saute for 2 minutes. Mix in the flour. Add the beans, bouquet garni, and 4 cups stock. If the beans are not covered, add enough water to do so. Bring to boil, reduce heat, and simmer covered for 1 to 1 1/2 hours or until tender. Add the tomato puree and bring to a boil. Add parsley and season to taste. If the mixture is too thin, remove some beans, mash them, and add to them back to the stew. Serve immediately.
You may substitute chicken stock with vegetable stock.
The stew may be refrigerated up to 5 days.
The stew may be frozen up to 1 month.
Nutrition
Serving Size: 1/8 recipe
Per Serving: 461 Cal (5% from Fat, 24% from Protein, 71% from Carb); 29 g Protein; 3 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 84 g Carb; 19 g Fiber; 8 g Sugar; 310 mg Calcium; 14 mg Iron; 461 mg Sodium; 1 mg Cholesterol
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