White Bean and Garlic Stew


2 15-ounce cans cannellini or great northern beans (about 3 cups), rinsed and drained

1 head garlic (the whole bulb–15-20 cloves)

2 tablespoons water

3-4 carrots, peeled and chopped

2 medium yellow onions, chopped

1 14-ounce can diced tomatoes

2 bay leaves

1 cup water

1 teaspoon salt (or to taste)

1/4 teaspoon freshly ground black pepper

1/2 cup fresh parsley

1 tablespoon lemon juice


Break the garlic bulb into cloves and peel off the skin. If you’d like, chop one of the cloves, but leave the others whole. If some of the cloves are very large, you may cut them in half lengthwise.

Spray a large, non-stick pan lightly with olive oil (or use 2 tsp. water). Add the onion and sauté until it turns a rich, medium-brown, about 5 minutes. Add the garlic and carrots and sauté for 1 more minute.

Add the beans, tomatoes, bay leaves, and water. Cover the pot and simmer for about an hour, adding water if it gets too thick.

Stir in the salt and pepper. If you’re serving the stew right away, add all the parsley and the lemon juice. If you’re serving it later or at room temperature, add the parsley and lemon juice right before serving.

Serve over brown rice.

Cooking time (duration):75 minutes

Number of servings (yield): 6

Makes 6 servings. Each contains: 246 Calories (kcal); 1g Total Fat; (3% calories from fat); 15g Protein; 47g Carbohydrate; 0mg Cholesterol; 385mg Sodium; 15g Fiber