Italian White Bean and Spinach Stew

February 24, 2010

Italian White Bean and Spinach Stew

From The Pritikin Edge by Robert A. Vogel, M.D., and Paul Tager Lehr this recipe makes about 4 cups of this tasty vegetarian entrée.

1 cup finely diced red onion
¼ cup chopped garlic
1 cup sliced red bell pepper
½ cup white wine
8 fresh Roma tomatoes, seeded and finely chopped
2 cups cooked white beans (if using canned beans, choose “no salt added” varieties, or rinse and drain to remove sodium)
2 tablespoons balsamic vinegar
1 tablespoon low sodium soy sauce
¾ teaspoon black pepper
½ cup fresh basil, leaves chopped
1 pound fresh spinach, leaves picked, washed and sliced

In a large stockpot, cook the onions, garlic and red bell peppers in the white wine at medium high heat for about 10 minutes.
Add the tomatoes and white beans.
Mix well and cook for another 20 minutes at medium to medium-low heat, stirring occasionally.
Add the vinegar, soy sauce, black pepper, basil and spinach.
Cook until the spinach wilts.
Serve immediately.

Nutritional Info (per 1 cup serving):
243 calories, 1 g fat, less than 1 g saturated fat, 0 mg cholesterol, 15 g protein, 11 g fiber, 241 mg sodium.