Teresa's Recipes
Swiss Chard and White Bean Stew
Dive into a bowl of comfort with this Swiss Chard and White Bean Stew, a nourishing dish that celebrates the vibrant colors and flavors of fresh vegetables. This hearty stew is not only rich in nutrients but also offers a delightful combination of creamy white beans, tender Swiss chard, and a medley of aromatic herbs. Perfect for a cozy evening, it warms the soul while providing a healthy dose of fiber and protein. Historically, this stew draws from Mediterranean roots, where beans and greens are staples in rustic cooking, showcasing the simplicity and deliciousness of wholesome ingredients.
Ingredients
- 2 tablespoons Olive oil
- 1 medium, diced Onion
- 3 cloves, minced Garlic
- 4 cups, chopped Swiss chard
- 2 cans (15 oz each), rinsed and drained Cannellini beans
- 1 can (14.5 oz), undrained Diced tomatoes
- 4 cups Vegetable broth
- 1 teaspoon Dried thyme
- to taste Salt
- to taste Black pepper
- 1/2 cup, grated (for garnish) Parmesan cheese
Dietary Notes
- Servings: 6
- Dish Type: Main Course
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Calories: 280
- Fat: 8g
- Carbs: 40g
- Protein: 12g
- Sodium: 400mg
- Sugar: 4g
Instructions
- In a large pot, heat the olive oil over medium heat.
- Add the diced onion and minced garlic. Sauté until the onion becomes translucent, about 5 minutes.
- Stir in the chopped Swiss chard leaves and cook until they are wilted, which should take about 3 minutes.
- Add the rinsed cannellini beans, vegetable broth, diced tomatoes (with their juices), dried thyme, salt, and black pepper. Stir well to combine all the ingredients.
- Increase the heat to bring the stew to a gentle boil. Once boiling, reduce the heat and let it simmer for 20 minutes to meld the flavors together.
- Taste the stew and adjust the seasoning with more salt and pepper if needed.
- Serve the stew hot, garnished with grated Parmesan cheese for an extra layer of flavor.
- Enjoy this delightful and wholesome dish with crusty bread or a fresh salad for a complete meal.
Tips
- For added spice, consider incorporating a pinch of red pepper flakes.
- Feel free to swap Swiss chard with kale or spinach based on your preference.
- This stew can be made ahead and stored in the refrigerator for up to 3 days; flavors will continue to develop.
- Serve with crusty whole-grain bread or a side of quinoa for a heartier meal.