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Great HEAL Recipes

tuscan bean soupTuscan Bean Stew

Serves: 6 servings

This easy and affordable stew, which can be cooked in the slow cooker or an insta-pot, is loaded with vegetables. Check out this helpful guide to understand all the important ways that foods like sweet potatoes, beans, carrots, spinach, and garlic help our bodies stay strong and healthy – from head to toe!

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Ingredients

  • 2 tablespoons extra virgin olive oil, plus more for serving
  • 1 medium onion, diced (about 1 cup)
  • 1 pound of carrots, diced (about 2 cups)
  • 1 stalk celery, diced (about 2 cups) **note that a stalk is not a single rib of celery, but one “bunch”**
  • 1 medium sweet potato, diced (about 1 cup)  
  • 1 ½ Tbl garlic, minced (about 4 cloves)
  • 1/2 tsp dried red pepper flakes (optional)
  • 6 cups (48 oz) homemade or low-sodium canned chicken stock (can substitute vegetable stock, if preferred)
  • 1/2 pound dried white beans, such as cannellini, great northern or navy. (**If you are using the slow cooker, you’ll need to soak the beans overnight.**)
  • 1 cup uncooked brown rice (optional)
  • 4 6-inch sprigs rosemary, leaves finely chopped  (or 1 tsp dried rosemary)
  • 2 bay leaves
  • 3 to 4 cups spinach and/or kale, chopped
  • 1 ½  tsp salt
  • ½ tsp black pepper
  • Parmesan cheese for serving

Directions for slow cooker

  1.   Heat olive oil in a large saucepan over medium-high heat until it shimmers. Add onions, carrots, celery, and sweet potato and cook, stirring frequently, until softened but not browned, about 3 minutes. Add garlic and dried red pepper flakes and cook, stirring constantly until fragrant, about 1 minute.   
  2.   Place in a slow cooker and add chicken stock, beans (and optional rice), salt and pepper, rosemary, and bay leaves. Stir gently to combine all ingredients. 
  3.   Cook on Low for 6-8 hours or High for 5 hours
  4.   Once you’re ready to eat,  Discard the bay leaves and stir in uncooked spinach and/or kale
  5.   Ladle stew into bowls, top with parmesan cheese, and serve with crusty whole-wheat bread.

  Directions for Insta-pot

  1. Place beans in a colander and rinse well with cold water. Pick through the beans and discard any debris.
  2. Add oil to the Instant Pot and press the SAUTE button. Allow to heat 2-3 minutes before adding the onion, carrot, sweet potato, and celery. Cook, stirring, for 4 to 5 minutes, or until onion and veggies begin to soften. Add garlic and dried red pepper flakes and cook for an additional minute then press CANCEL.
  3.   Add chicken broth, beans (and optional rice), rosemary, salt, pepper and bay leaves. Stir gently to combine all ingredients.  
  4.   Using the manual setting, set instapot on high for 40 minutes.  Allow to release naturally for 25 minutes, then use the quick release setting.
  5.   Discard the bay leaves and stir in uncooked spinach and/or kale.
  6.   Ladle stew into bowls, top with parmesan cheese, and serve with crusty whole-wheat bread.