Recipe: Stewed flageolets in lemon broth

Dietitian's tip: Although it's rare to find them fresh, the tender French beans for this easy side dish are available dried, canned and sometimes frozen. Great Northern or small white (navy) beans can be substituted.

High fiber = at least 5 g of fiber per serving

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low fat = no more than 3 g of fat per serving

SERVES 6

Ingredients

1 cup dried flageolet beans, picked over and rinsed, soaked overnight, and drained
4 cups vegetable stock, chicken stock or broth
1 small yellow onion, finely diced
1 clove garlic, minced
1 teaspoon chopped fresh oregano
1 1/2 teaspoons minced preserved lemon or 1 tablespoon grated lemon zest
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh flat-leaf (Italian) parsley

Directions

In a large saucepan over high heat, combine the beans, stock, onion, garlic and oregano. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender but still firm, about 2 hours. Check the beans every 30 minutes, adding water as needed to keep them fully covered.

When the beans are tender, stir in the preserved lemon, salt and pepper. Transfer to a serving dish and garnish with the chopped parsley.

Nutritional Analysis

(per serving)

Calories	130	Monounsaturated fat	< 1 g
Protein	8 g	Cholesterol	0 mg
Carbohydrate	24 g	Sodium	198 mg
Total fat	1 g	Fiber	6 g
Saturated fat	< 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Protein and dairy	1

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	1
Meat and meat substitutes	1/2

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Nuts, seeds and dry beans	1

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
Oct 20, 2006

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