Tuscan Bean Stew

 

 

Lima beans are high in protein.  One cup has 14.7 grams of protein.  They are also a great source of fiber, molybdenum, trytophan, manganese, folate, potassium, iron and B vitamins.

To cook dried lima beans:  wash well and discard any debris.  Cover with cold water and soak overnight.  Drain off the water and cover with fresh water.  Bring to a boil, then reduce to a simmer for about 30-45 minutes.  Watch carefully as they go from done to mush very quickly.

One cup of dried beans make 2 cups of cooked beans.  One cup contains 216 calories.  

 

 

 

1 1/2 cups chopped onion

2 cups chopped celery

2 cups sliced carrots

4 cups diced eggplant (skin on, no need to discard that good fiber)

1 1/2 cups chopped zucchini

4 packed cups chopped kale

8 cups vegetable stock

1 25 ounce jar marinara sauce  (I used Trader Joe's Organic Spaghetti Sauce)

4 cups cooked dried lima beans (or gigante beans if you can find them)

1dried bay leaf

1 sprig fresh rosemary

 

Coat an 8 quart stock pot with spray oil.   Add the onion and celery and saute over medium high heat.

Add each vegetable to the pot as you prepare it and stir.

When all the vegetables are in the pot, add the stock, marinara sauce, beans, bay leaf and rosemary.

Simmer for about 1/2 hour or until the vegetables are done.

Remove from heat and enjoy!

 

Makes 16 cups at 103 calories per cup.