Particularly popular in salads and soup the white Italian kidney bean (or cannelini bean) is high in protein and fiber. These beans can create a creamy texture in soups without the addition of cream.
Beans, beans, good for the heart the more you eat the more you… Contrary to popular belief, boiling beans helps to remove the compounds that can cause gastric upset. Enjoy this hearty meatless stew adapted from the Mayo Clinic.
- 2 cups dried cannellini soaked overnight, drained and rinsed
- 1 teaspoon salt
- 6 cups water
- 1 bay leaf
- 2 tablespoons olive oil
- 1 yellow onion, chopped
- 3 carrots, peeled and coarsely chopped
- 6 cloves garlic, finely minced
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon chopped fresh rosemary
- 1½ cups vegetable stock or broth
- 1 tablespoon extra-virgin olive oil
- 2 cloves garlic, quartered
- 1 slice whole-grain bread, cut into ½-inch cubes
- Heat olive oil over medium heat in a large frying pan.
- Add garlic and saute for 1 minute then let stand off the heat for about 10 minutes to infuse the garlic into the oil.
- Using a slotted spoon remove the garlic and discard.
- Return the pan to medium heat and add the bread cubes.
- Saute, stirring and turning frequently, until lightly browned, about 3 to 5 minutes. Transfer to a small bowl and set aside.
- In a large pot over high heat add the beans, ½ teaspoon salt, water, and bay leaf.
- Cover pot and bring to a boil then reduce the heat to low and remove the lid to only partially cover the pot.
- Simmer until the beans are tender, 1 hour to 1 hour and 15 minutes.
- Discard the bay leaf and drain the beans reserving ½ cup of the cooking liquid in a small bowl.
- To the reserved cooking liquid add ½ cup of the cooked beans. Mash with a fork to form a paste.
- Over medium high heat add olive oil to the pot you used to cook the beans.
- Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes.
- Add the garlic and cook until softened, about 1 minute.
- Add the salt, pepper, rosemary, beans, bean paste and stock to the pot.
- Bring to a boil then reduce heat to low and simmer until heated through, about 5 minutes.
- Ladle the stew into warmed bowls and sprinkle with the croutons, if desired. Serve immediately.