Saturday, March 26, 2011

Provencal Bean Stew

Cannellini beans, these traditional Italian beans are loaded with nutrients. Cannellini beans are low-fat, high in fiber and provide a high quality of magnesium, fiber, iron and folate. They have twice as much iron as beef. Maintaining high iron; ensures a stable supply of hemoglobin. This carries energizing oxygen to every cell in the body. This gives you energy to spare!

Serves 2-3

150g boiled cannellini beans
2 tbsp olive oil
1 onion sliced
1 tsp minced garlic
½ of both red & yellow pepper thinly sliced
200g can tomatoes chopped
2 tbsp tomato puree
1 tsp of both minced thyme and basil
1 vegetable soup cube
1 bay leaf
50g pitted black olives
Salt and pepper to taste
Parsley for garnishing


Heat oil in a large pan, sauté onion, garlic, and herbs for 2 minutes. When onion turns translucent, add peppers stir for 1 more minute.

Add chopped tomatoes, tomato puree and soup cube stir well. Add one soup bowl of water, cover lid and let it simmer.

When soup starts simmering season with salt and pepper, add cannellini beans and black olives.

If you prefer a thick stew, you may add corn starch (1 tbsp mixed in cold water) and stir well.

Ladle stew into bowls garnish with parsley.


  1. It is quite unusual bean recipe, especially those olives in it :)

  2. Love the sound of this stew. It's chock full of great ingredients.

  3. Thanks Ladies, hope I've inspired you guyz to try them too...

  4. I love this, such delightful flavors and so pretty!

  5. I'm printing this recipe out NOW! Thanks! :)

  6. Ami, this looks wonderful. I am a carnivore trying to use less meat. This is a perfect recipe. This is my first visit to your site and I spent some time browsing through your earlier entries. I'm so glad I did. I really like the food and recipes you feature here. I'll definitely be back. I hope you have a great day. Blessings...Mary

  7. Thanks Ladies, I'm glad you'll like this stew recipe. enjoy....

  8. Love the sound of this stew. It's chock full of great ingredients.


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