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Mediterranean White Bean Stew
40 minVoor 2Nutri-Score A€
A
40 min
40 minMediterranean White Bean Stew
recept van
Lucy | Diabetes Dietitian
@beyonddiabetesnutrition
1 recept
1 import
0 keer gekookt
wat je nodig hebt
Ingrediënten
extra virgin olive oilVoorraadkast15 ml
yellow onion (finely chopped)Groente en fruit0,5 stukken
garlic (clove, minced)Groente en fruit1 stuk
carrot (large, chopped)Groente en fruit1 stuk
salt (to taste)Kruiden en specerijen2 g
black pepper (freshly ground)Kruiden en specerijen1 g
cannellini beans (canned, drained and rinsed)Voorraadkast540 g- whole tomatoes with juice (canned)Voorraadkast200 g
ground corianderKruiden en specerijen1 g
paprikaKruiden en specerijen500 mg- ground cuminKruiden en specerijen500 mg
- crushed red pepper flakesKruiden en specerijen500 mg
lemon (juiced)Groente en fruit0,3 stukken
parsley (chopped)Groente en fruit4 g
per portie
Voedingswaarden
249kcal
- Koolhydraten
- 31 g
- Eiwitten
- 11 g
- Vetten
- 9 g
wat je gebruikt
Keukengerei
Soeppan
Vergiet
stap voor stap
Bereiding
- Stap 1
Soften the onion
- Heat the olive oil in a large pot over medium-high heat.
- Add the onion and cook, stirring regularly, until golden.
- Stap 2
Add garlic and carrot
- Add the garlic and carrot.
- Cook, stirring often, until the carrot has softened.
- Stap 3
Add beans, tomatoes and spices
- Add the cannellini beans and tomatoes.
- Season with ground coriander, paprika, cumin, red pepper flakes, salt and black pepper.
- Stap 4
Bring to a boil
- Bring the stew to a boil.
- Then reduce the heat to low and partially cover the pot, leaving a small opening.
- Stap 5
Simmer
- Simmer until the beans have softened and the sauce has thickened slightly.
- Stap 6
Finish and serve
- Stir in the lemon juice and parsley.
- Serve hot.