Tuesday, April 17, 2007

Tuscan Stew

Shape Magazine did a piece on beans, and how they're nutritious, etc (all that stuff we already know), and their recipe for Tuscan Bean and Pasta Stew caught my attention. Its actually vegan without any modifications. I would call it more of a pasta dish, or a pasta salad, there wasn't much liquid, but that may be due to using gluten free pasta. I did make a few changes:

Tuscan Bean and Pasta Stew
Makes 5 two cup servings

~12 oz uncooked pasta (I used brown rice shells); approx. 4.75 cup cooked
1 tablespoon olive oil (originally called for 2)
2 cups minced onion
2 tablespoons minced garlic
1 tsp each dried thyme and sage
1/4 tsp salt (originally called for 3/4 tsp; which in hindsight, I recommend)
6 cups baby spinach (or 10 oz)
28 oz can diced tomatoes
1/4 cup fresh basil, minced
2 14 oz cans cannellini beans
freshly ground black pepper to taste

Cook pasta according to package directions, drain and set aside.
Meanwhile, heat olive oil in a large saucepan. Add onion, and half the garlic; saute for 5 minutes over medium heat, stirring until onion is translucent. Add the thyme and sage and 1/2 tsp of the salt; saute for 10 minutes more, til the onions just start to brown.
Add the spinach, tomatoes and remaining garlic and salt to the onion mixture. Stir, cover and cook over medium heat for about 10 minutes, stirring once or twice until spinach has wilted. Add the basil, beans and cooked pasta. Heat on low.
When the pasta is heated throughout, add black pepper and serve.

Per serving:
Calories 435
Total fat 5.9g
Sat .7g
Poly .8g
Mono 2.5
Carbs 80.9g
Fiber 12.9g
Protein 16.1g


Tracy said...

Wow! That looks like something that looks right up my alley. I'm always looking for recipes with lotsa beans. Here in our family, we find the windiness amusing! :-)

Anonymous said...

wow i'll definitely try your recipe! it's a soupie goodness high in protein! thank you!


KleoPatra said...

Looks wonderful!!