Navy Bean Stew

There is nothing like a hearty stew to warm the body. This stew is low in fat and cholesterol and cooks up in about 45 minutes for a quick but filling meal.

Ingredients:

1/2 cup vegetable broth (see September 2007)

1 can (15 oz) navy beans, rinsed and drained

2 tsp olive oil

1/4 cup onions

1 tbsp sage, crumbled

2 tsp lemon juice

2 tbsp celery leaves, chopped

1 clove garlic, crushed

Directions:

Heat oil in a heavy saucepan over medium heat. Sauté onion and garlic 3-4 minutes or until onion softens. Add beans, stock, sage, and celery leaves. Cover saucepan and simmer 25-30 minutes, stirring occasionally. Remove cover and simmer 5-10 minutes or until thickened. Stir in lemon juice.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 150; % Calories From Fat 16.8%; Total Fat 2.8g; Saturated Fats 0.5g; Mono-unsaturated Fats 1.7g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 600mg;  Total Carbohydrates 24g; Dietary Fiber 5.9g; Sugar 1.3g; Protein 8.3g.

More Information:

Vitamins:

Thiamin B1 0.16 mg
Vitamin K 14 mcg
Vitamin A 110 IU
Vitamin E 1.2 mg
Pantothenic Acid 0.21 mg
Vitamin B6 0.15 mg
Choline 30 mg
Riboflavin B2 0.066 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 3.1 mg
Niacin B3 0.59 mg

Minerals:

Sodium 600 mg
Zinc 0.88 mg
Copper 0.24 mg
Iron 2.2 mg
Calcium 64 mg
Manganese 0.45 mg
Magnesium 54 mg
Potassium 350 mg
Fluoride 0.13 mcg
Phosphorus 150 mg
Selenium 6.4 mcg