Chard and White Bean Stew (Stage 6)

A hearty, white bean stew to melt your cares away this holiday season.

  • - 1 pound Swiss Chard (can also use kale, spinach, or another green), ribs and stems removed and cleaned
  • - 1 tablespoons olive oil
  • - 1 cup (5 ¼ ounces) chopped carrots
  • - 1 cup (5 ounces) chopped celery
  • - 1 cup (4 ¼ ounces) chopped shallots, about 4 medium
  • - 2 garlic cloves, finely chopped
  • - 1 cup dry white wine
  • - 2 15-ounce cans white beans, drained, and rinsed
  • - 2 cups low sodium vegetable broth
  • - 1 cup pureed tomatoes
  • - Salt and black pepper to taste
  • - 3 fresh thyme sprigs
  • - 1 bay leaf
  • - 1 tablespoon sherry vinegar Toppings (optional)
  • - Poached egg
  • - Chopped herbs such as tarragon, parsley, or chives
  • - Grates low fat parmesan cheese *Nutritional information does not include toppings

1. Bring medium pot of salted water to boil. Cook chard (or any heavier green; no need to precook baby spinach) for one minute, then drain and squeeze out as much extra water as possible. Coarsely chop chard.

2. Wipe out medium pot to dry it, and heat olive oil over medium. Add carrots, celery, shallots and garlic and saute for 15 minutes. Add wine and cook it until it reduced by three-fourths. Add beans, broth, tomatoes, a few pinches of salt, freshly ground black pepper, thyme and bay leaf and bring to a boil.

3. Reduce heat to medium-low and simmer for 20 minutes. Add chard and cook for 5 minutes more. Remove thyme and bay leaf. Add more broth if you’d like a thinner stew and adjust salt and pepper to taste.

4. Serve as is drizzled with sherry vinegar, topped with a poached egg and a few drops of sherry vinegar and/or some grated cheese

Prep Time 00:15; Cook Time 00:45; Total Time 01:00; Calories 250; Carbohydrates 40g; Fat 2.5g; Protein 13g; Serving Size 1; Sodium 600mg; Recipe Yield 6

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