White Bean and Garlic Stew

White Bean and Garlic Stew
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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 123.7
  • Total Fat: 0.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 302.3 mg
  • Total Carbs: 23.5 g
  • Dietary Fiber: 6.9 g
  • Protein: 7.0 g

View full nutritional breakdown of White Bean and Garlic Stew calories by ingredient
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via http://blog.fatfreevegan.com/2007/04/white
via http://blog.fatfreevegan.com/2007/04/white

Number of Servings: 8


    2 15-ounce cans cannellini or great northern beans (about 3 cups), rinsed and drained
    1 head garlic (the whole bulb–15-20 cloves)
    2 tablespoons water
    3-4 carrots, peeled and chopped
    2 medium yellow onions, chopped
    1 14-ounce can diced tomatoes
    2 bay leaves
    1 cup water
    1 teaspoon salt (or to taste)
    1/4 teaspoon freshly ground black pepper
    1/2 cup fresh parsley
    1 tablespoon lemon juice


1.Break the garlic bulb into cloves and peel off the skin. If you’d like, chop one of the cloves, but leave the others whole. If some of the cloves are very large, you may cut them in half lengthwise.
2.Spray a large, non-stick pan lightly with olive oil (or use 2 tsp. water). Add the onion and sauté until it turns a rich, medium-brown, about 5 minutes. Add the garlic and carrots and sauté for 1 more minute.
3.Add the beans, tomatoes, bay leaves, and water. Cover the pot and simmer for about an hour, adding water if it gets too thick.
4.Stir in the salt and pepper. If you’re serving the stew right away, add all the parsley and the lemon juice. If you’re serving it later or at room temperature, add the parsley and lemon juice right before serving.
5.Serve over brown rice.

Serving Size: 8 servings

Number of Servings: 8

Recipe submitted by SparkPeople user JAYALILA.

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