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.
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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 ½-inch pieces
3 ribs celery, rinsed well, halved lengthwise and sliced into ¼-inch pieces
3 (15-ounce) cans low-sodium cannellini beans, drained and rinsed
2 teaspoons chopped fresh rosemary
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon crushed red pepper flakes
4 cups fresh spinach leaves
- In a large pot, heat the oil over medium-high heat. Add the onion and cook 5-6 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.
- 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 12-15 minutes until the vegetables are tender.
- Remove from heat, and stir in the spinach, which will wilt within seconds. Divide among bowls and serve.
Total fat 8g
Saturated fat 1g
Dietary fiber 18g
Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness