Tomato and Cannellini Bean Stew with Spinach

 

From the Registered Dietitians and Chefs of NewYork-Presbyterian Hospital

Recipe Yields: 4 servings

Ingredients

Beans

  •  1 cup dried cannellini or other small white beans, soaked overnight
  •  1 onion, quartered through root end
  •  4 garlic cloves, crushed
  •  2 bay leaves
  •  Kosher salt

Stew

  •  1 (14.5-ounce) can diced tomatoes
  •  ½ tsp red pepper flakes
  •  1 tsp oregano
  •  ½ cup chopped fresh basil, divided
  •  6 tablespoons shredded pecorino Romano cheese

Directions

Beans

  1.  Combine beans, onion, garlic, and bay leaves in a large pot and add cold water to cover by 2". Bring to a simmer over medium heat, add several pinches of salt, and reduce heat to low.
  2. Continue to cook at a bare simmer until beans are creamy but still hold their shape, 35–45 minutes.
  3. Let beans cool in cooking liquid; discard bay leaves.
  4. Do Ahead: Beans can be cooked 3 days ahead. Cover and chill.

Stew

  1. Heat 2 Tbsp. oil in a large heavy pot over medium-high.
  2. Add tomatoes, ½ tsp. red pepper flakes, and a pinch of salt and cook tomatoes, undisturbed, until caramelized and borderline blackened on one side, about 5 minutes.
  3. Break up tomatoes, scraping bottom of pot, and continue to cook, scraping and stirring occasionally, until tomatoes are caramelized all over, about 5 minutes more.
  4. Transfer tomatoes to a bowl.

Nutrition Facts

Recipe Yields: 4 servings

Amount Per Serving
Calories 440
Fat 17g (35% calories from fat)
Saturated Fat 3.5g (7% calories from saturated fat)
Cholesterol 5mg
Sodium 270mg
Carbohydrates 54g
Dietary Fiber 20g
Protein 17g

Note: Majority of the fat in this recipe comes from heart healthy polyunsaturated and monounsaturated fats.