NAVY BEAN STEW
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1 /2 pound navy beans
2 tablespoon olive oil
1 large onion
1 clove garlic
1/2 cup tomato sauce
1 medium carrot
1 stalk celery
1/4 teaspoon black pepper
1/4 cup parsley sprigs
1 teaspoon dried basil
4 cups water
Soak rinsed and sorted navy beans in water overnight or use the short method by covering with 2 1/2 cups of cold water, bringing to a boil for 2 minutes and then letting stand for one hour. Drain. Canned beans may be used. Heat olive oil in large soup pot and sauté chopped onions and crushed garlic clove until lightly browned and moist. Add tomato sauce, thinly sliced carrot, chopped celery, black pepper and simmer for 10 more minutes. Add navy beans and 4 cups of boiling water. Lower the heat and simmer in the covered pot until the beans are tender (about 45 minutes). Serve with hot bread or pasta salad for a nourishing main dish.
Notes: Excellent source of Vitamin C, A, B6, B2, B1, Folacin and Iron.
Good source of B2, Niacin, Calcium and Zinc.
| Serves 4
Prep Time: 0:15 (30)
Total Calories 279
Protein 14g
Carbohydrate 41g
Fat 8g
Cholesterol 0mg
Dietary Fiber 16g
%Calories from Fat 24%
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