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Low Fat Stewed Beans Recipe
Ingredients
2 cups dried beans, preferably cranberry or kidney beans
1/2 stalk celery, with leaves attached
2 sprigs fresh parsley
2 sprigs fresh thyme
1 bay leaf
5 cups reduced-sodium chicken broth, defatted
2 cups peeled fresh tomatoes, seeded and chopped, 2 large
1 carrot, peeled and halved
1 onion, peeled and quartered
1 leek, white part only , halved and rinsed
1 tablespoon finely chopped fresh sage
1 teaspoon extra-virgin olive oil
salt & freshly ground pepper, to taste
Method
In a large pot, cover beans with cold water and bring to a boil.
Cover, remove from heat and let stand for 1 hour.
Drain and return to pot.
Wrap celery, parsley, thyme and bay leaf in cheesecloth and add to beans.
Add chicken broth, 1 cup tomatoes, carrot, onion and leek.
Bring to a boil.
Reduce heat to low, cover and simmer until beans are very tender, 45 minutes to 1 1/2 hours.
Drain, reserving 1 cup liquid.
Discard cheesecloth bundle.
Remove carrot, onion and leek and puree in a food processor with reserved cooking liquid until smooth.
In a medium saucepan, combine puree, beans, remaining 1 cup tomatoes, sage and oil.
Season with salt and pepper.
The beans will keep, covered, in the refrigerator for up to 2 days.
Heat through before serving.
:MAKES 6 CUPS, FOR 6 SERVINGS.
Calories per serving; 16 grams protein; 2 grams fat 0 gram saturated fat; 48 grams carbohydrate; 495 mg sodium: 4 mg cholesterol; 12 grams fiber
