Beans, Beans, Beans! & Recipe for Mediterranean Bean Stew


Trader Joe’s Great Northern Beans

Trader Joe’s Great Northern Beans

With the recent publication of an important study about how a “Mediterranean Diet” can ward off heart attacks and strokes, its a very appropriate time to think about how one’s diet can be more like a “Mediterranean Diet”.

A “Mediterranean diet” is a heart-healthy diet that is “rich in olive oil, nuts, beans, fish, fruits and vegetables”.

Personally after hearing about this study one of the things I thought was that “we should try to eat more beans and legumes” every week. So I thought I would buy some beans, make something good for dinner, then do a write-up about using beans that hopefully you can try.

I used Trader Joe’s ORGANIC GREAT NORTHERN BEANS and made a quick and easy “Mediterranean Bean Stew” with tomatoes, onion, garlic and lots of olive oil. It was delicious and a big hit at the dinner table. I hope you try it!

RECIPE: EASY MEDITERRANEAN BEAN STEW

Sauté a large onion (chopped) along with 3 large cloves of garlic in a generous amount of olive oil over medium heat. Saute these for about 5 minutes until the onions are translucent. To this mixture, Add 2-3 ripe tomatoes (chopped) and 1 can of Great Northern Beans (or Cannelini or Chick Peas). Normally I rinse beans but for this dish I included the liquid. Add about 1/4 cup of white wine and spices (Italian spices, oregano, basic) and a good deal of black pepper, plus a few shakes of red pepper. Add salt to taste (but add sparingly as the beans have salt in them).

Simmer covered for about 15-20 minutes over low-medium heat. When done, check the consistency. There shouldn’t be a ton of liquid, it should be like a thick stew so it seems too watery simmer for another 5 minutes uncovered on medium high heat.

To serve, plate and sprinkle with some grated cheese (parmigiano, pecorino, grana padano or ricotta salata) and dress with another good slosh of olive oil. A few olives couldn’t hurt either. This can be a Main Dish for 2 with some salad and bread, or a side dish for 4.

Beans and Legumes are very healthy as we all know. They’re extremely good sources of Protein as well as Fiber. TJ’s says one cup contains 14.7 grams of protein and 12.4 grams of dietary fiber. Trader Joe’s does sell a nice variety of canned beans. Beans are both nutritious and inexpensive (89 cents to $1.19/can). Canned Beans are great to have on hand in your pantry. I do usually try to make my own beans “from scratch” (soak overnight then cook) but the canned ones are handy when you haven’t planned ahead or had the time. So its not a bad idea to pick up a few cans and have some in your pantry at all times. They are great for adding to salads too of course, especially Cannellini and Chick Peas. These I do rinse when I use them this way.

The old song is true, “Beans, beans, they’re good for your heart…”

(I’ll stop there!)