Recipe: White Bean Stew With Rosemary and Spinach

This hearty vegetarian stew has lots to offer, including fiber, iron, potassium, vitamins A, C and K. Plus, you can cook it up in just 30 minutes.

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 yellow onion, peeled and chopped
• 2 cloves garlic, peeled and chopped
• 4 carrots, rinsed well, halved and sliced into 1/2-inch pieces
• 3 ribs celery, rinsed well, halved lengthwise and sliced into 1/4-inch pieces
• 3 (15-ounce) cans low-sodium cannellini beans, drained and rinsed
• 2 teaspoons chopped fresh rosemary
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon crushed red pepper flakes
• 4 cups fresh spinach leaves

Directions

1. In a large pot, heat the oil over medium-high heat. Add the onion and cook 5 to 6 minutes, stirring often, until beginning to soften. Add the garlic, carrots and celery and continue to cook 6 minutes more, stirring occasionally, until just a small amount of crispness remains. Do not overcook at this point.
2. Add 3 cups of water plus the beans, rosemary, salt, black pepper and red pepper flakes. Heat to a boil. Reduce heat to medium and simmer, uncovered, for 12 to 15 minutes until the vegetables are tender.
3. Remove from heat and stir in the spinach, which will wilt within seconds. Divide among bowls and serve.

Ingredient health benefits

• Extra virgin olive oil. There’s hardly an easier way to add some excellent nutrition to a meal than to sauté your veggies with olive oil — especially the extra virgin kind. Olive oil is full of fat-soluble vitamins that promote head-to-toe health, like vitamin D and vitamin E. Your heart in particular will benefit from the unsaturated fats and polyphenols that lower your “bad” (LDL) cholesterol, raise your “good” (HDL) cholesterol and keep harmful free radicals in check.
• Onions. No need for tears! This common culinary feature is packed with fiber and prebiotics to ensure things run smoothly. And that’s not all onions can do for you! They also have vitamin C and flavonoids, which help keep your body’s cells in top shape by supporting your immune system and fighting inflammation.
• Garlic. Garlic may not be the first thing that comes to mind when you think of a superfood, but rest assured, this aromatic, unassuming allium has earned its place among the greats. As part of a well-balanced eating plan, garlic can help boost your immunity. It might also help regulate your blood pressure, and natural compounds may make your food an unfriendly environment for bad bacteria like Salmonella.
• Carrots. These popular root veggies are a good source of nutrients that strengthen your eyes and reduce inflammation, like vitamin A and the carotenoids lutein and beta-carotene. And there’s a rainbow to choose from. All the colors are nutritious and delicious, but they come with slightly different benefits. For example, purple carrots are rich in anthocyanins — a natural, anti-inflammatory pigment — while red ones offer vitamin B6, vitamin C and heart-healthy potassium. So, don’t be afraid to add more hues to your palette, I mean plate!
• Celery. Diced or sliced, celery has vitamin K and vitamin B9 (folate) to promote strong bones and healthy new cells. Like onions, this stalky vegetable has immunity-fortifying vitamin C and flavonoids. It’s also mostly made of water, so it simultaneously hydrates and nourishes you!
• Spinach. A hearty leafy green, spinach is always a good go-to for soups and stews. It’s loaded with vitamin A, vitamin C and vitamin E, all antioxidants that help maintain your immunity, as well as your skin and eyes. B vitamins folate and riboflavin support your body’s ability to turn food into energy and help it absorb iron (which is also found in spinach). And your bones can use the vitamin K, manganese and magnesium to stay sturdy and make more cells.

Nutrition information (per serving)

Calories: 479
Total fat: 8 g
Saturated fat: 1 g
Protein: 25 g
Carbohydrate: 80 g
Dietary fiber: 18 g
Sugar: 5 g
Cholesterol: 0 mg
Sodium: 210 mg

— Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness.