Health

White Bean Stew with Herbed Yogurt

white-bean-stew Photo: Travis Rathbone; Food Stylist: Liza Jernow; Prop Stylist: Megan Hedgpeth

Ingredients

  • 1 head garlic, cut in half crosswise, papery skin removed
  • 1/2 bunch parsley, stems and leaves chopped separately
  • 1 pound dried gigante or lima beans, soaked overnight in water and drained
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon honey
  • 1/4 teaspoon red pepper flakes
  • 1 medium onion, peeled and cut into wedges with root end intact
  • 1 medium bulb fennel (about 12 oz.), cored and cut into 1/2-inch wedges
  • 1 lemon, sliced crosswise 1/4 inch thick
  • Kosher salt and freshly ground black pepper
  • 1/4 cup plain whole Greek yogurt
  • 2 tablespoons chopped fresh oregano leaves

Preparation


1. Preheat oven to 350°F. Wrap garlic and parsley stems in cheesecloth; tie into a small pouch with kitchen twine. In a large pot, cover beans with water by 1 inch. Add cheesecloth pouch, oil, honey, and red pepper flakes. Place onion, fennel, and lemon slices over top of beans. Bring soup to a boil over medium heat; cover and transfer to oven.

2. Bake until beans are tender and broth has thickened significantly, 1 1/2 to 2 hours.

3. Remove onion and lemon from soup; discard. Remove pouch and cut open. Squeeze out as many garlic cloves as you can into soup and stir well; discard pouch and parsley stems. Stir in 2 Tbsp. parsley leaves; season with salt and pepper. In a bowl, mix yogurt, oregano, 2 Tbsp. parsley leaves and 1/4 tsp. each salt and pepper. Divide soup among 4 bowls; top each with a dollop of yogurt mixture and serve.

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  • Yield: 4

Nutritional Information

Calcium per serving: 125mg
Calories per serving: 398
Fat per serving: 9g
Saturated fat per serving: 2g
Cholesterol per serving: 3mg
Fiber per serving: 17g
Protein per serving: 20g
Carbohydrates per serving: 61g
Sodium per serving: 208mg
Iron per serving: 6mg
Calcium per serving: 123mg

Good to Know

The meatless wonder packs 20 grams of protein and a whopping 17 grams of fiber per serving.