Low Fat Tuscan Bean And Pasta Stew Recipes

LOW-FAT TUSCAN BEAN AND PASTA STEW

Steps:

• Cook pasta according to package directions. Drain and set aside.
• Heat olive oil in a large saucepan. Add onion and half the garlic; sauté for 5 minutes over medium heat, until onion is translucent.
• Add thyme, sage and 1/2 t. salt; sauté for 10 minutes more, until the onions just start to brown.
• Add the spinach, tomatoes and remaining garlic and salt. Stir, cover and cook over medium heat for 10 minutes, stirring once or twice, until the spinach has wilted.
• Add the basil, beans, and cooked pasta. Heat on low.
• When pasta is heated throughout, add black pepper and serve.

HEARTY TUSCAN BEAN STEW

Steps:

• Add the olive oil to a large, heavy pan over medium heat. When hot, add the onions, carrots, and celery. Cook, stirring occasionally, until softened, 5-6 minutes. Add the garlic and cook, stirring, for one more minute. Stir in the thyme, salt, and black pepper. Add the beans, broth, rosemary, and bay leaf. Stir to combine. Increase heat to medium-high and bring to a boil. Once it comes to a boil, reduce heat to low to maintain a simmer until the stew is thickened, 20-25 minutes.
• Add the kale and cook until wilted, 3-4 minutes.
• Remove the rosemary sprigs and bay leaf. Taste and add additional salt and pepper if desired.
• Serve as-is or over polenta, brown rice, or quinoa. Drizzle individual servings with a little olive oil, if desired.

ITALIAN PASTA-BEAN STEW

Steps:

• In 3-quart saucepan, heat oil over medium-high heat. Add bell peppers, onion, zucchini and pepper flakes; cook 5 minutes, stirring occasionally, until tender. Add tomatoes and broth. Heat to boiling; reduce heat. Cover; simmer 20 minutes.
• Using fork, break up larger pieces of tomato. Stir in pasta. Cover; cook 12 minutes. Remove from heat.
• Stir in beans, spinach, basil, vinegar and salt. Cover; let stand 2 minutes. Sprinkle individual servings with Asiago cheese.

TUSCAN WHITE BEANS WITH SAGE

Steps:

• Saute the onion, garlic, and carrots in the olive oil until the onions are translucent. Add in the sage, cook until aromatic.
• Add the can of tomatoes, heat through.
• Add the white beans, return to a simmer, and simmer as long as you like (the longer, the yummier, honestly!).
• Just before serving, stir in the lemon juice.
• This dish holds up well to slight modifications. I have put in a stalk of celery, diced, with the onions and carrots. I have added a little dried rosemary with the white beans. All quite tasty. For omnivores, this dish is delicious with a few shrimp sauteed in butter and garlic served on top.