Dietitian's tip: The white beans (cannellini), along with garlic and rosemary or sage, are traditional ingredients in many soups and stews in Tuscany. Serve as a main course with a simple salad of mixed greens.
- 1 tablespoon extra-virgin olive oil
- 2 cloves garlic, quartered
- 1 slice whole-grain bread, cut into 1/2-inch cubes
- 2 cups dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained
- 6 cups water
- 1 teaspoon salt
- 1 bay leaf
- 2 tablespoons olive oil
- 1 yellow onion, coarsely chopped
- 3 carrots, peeled and coarsely chopped
- 6 cloves garlic, chopped
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon chopped fresh rosemary, plus 6 sprigs
- 1 1/2 cups vegetable stock or broth
For the croutons
To make the croutons, heat the olive oil over medium heat in a large frying pan. Add the garlic and saute for 1 minute. Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. Remove the garlic pieces and discard. Return the pan to medium heat. Add the bread cubes and saute, stirring frequently, until lightly browned, 3 to 5 minutes. Transfer to a small bowl and set aside.
In a soup pot over high heat, combine the white beans, water, 1/2 teaspoon of the salt and the bay leaf. Bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf. Place the cooked beans into a large bowl and save the cooking pot for later use.
In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans.
Return the cooking pot to the stove top and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining 1/2 teaspoon salt, the pepper, chopped rosemary, bean mixture and stock. Bring to a boil, then reduce the heat to low and simmer until the stew is heated through, about 5 minutes.
Ladle the stew into warmed bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately.
Nutritional analysis per serving
|Serving size: About 1 1/4 cup stew and 1/6 of the croutons|
|Total fat||8 g||Total carbohydrate||48 g|
|Saturated fat||1 g||Dietary fiber||12 g|
|Trans fat||0 g||Sugars||0 g|
|Monounsaturated fat||6 g||Protein||16 g|
|Protein and dairy||2|
|Meat and meat substitutes||1|
|Nuts, seeds and dry beans||2|
|Fats and oils||1|