Growing up in upstate NY, we would frequently gets some pretty aggressive lake-effect storms that would present us with multiple feet of snow overnight. I remember walking down my driveway to catch the bus the morning after a snowfall, and compare myself height-wise to the thick layer of snow blanketing my front yard.
On winter weekends, my brother, sister, and I would eagerly look forward to diving into that pristine layer of sparkling snow that covered our yard, tainting its perfection with footsteps and snowballs. We competed with each other, building impressive igloos and silly-looking snowmen.
I have fond childhood memories of my mom bundling us up beforehand with layer upon layer until we could barely walk straight without toppling over. We probably looked even funnier coming in afterwards, with our faces beet-red from the freezing cold and our snow-drenched clothing dripping water throughout our walkway.
After peeling off our sweaty, snowy clothing and slipping on comfy sweaters, we’d sit at the table with grumbling tummies as my mom would serve us each a big bowl of hearty stew.
She’d use tons of veggies and spices. And as resistant as I was to vegetables at the time, I’d somehow lick my bowl clean and help myself to seconds when it came to her belly-warming stew.
Well lucky for you, here at SkinnyMs., we’ve been fortunate enough to get our hands on a similar recipe that tastes even better than mom’s.
I know I know- I shouldn’t compare. And if you’re reading this, Mom, just know that you’re scrumptious stew has a special place in my heart.
Our Slow Cooker White Bean Stew deserves praise not only because of its flavor, but because it’s incredibly healthy as well!
First off, the veggie-rich recipe calls for no meat whatsoever, so you don’t have to worry about its fat and cholesterol content. This also shaves off a hefty chunk of calories when compared to meat-based stews.
In fact, this scrumptious recipe can appeal to virtually anyone, as it is:
- Vegetarian-friendly
- Vegan-friendly (when you ditch the parmesan)
- Gluten-free
- Lactose-free
- Soy-free
So right off the bat, you don’t have to have any reservations about whipping up this delectable stew for visiting friends and family.
Navy beans make up the bulk of this recipe. These light and chewy beans pack in a substantial dose of fiber, which not only improves digestion, but can also stabilize your blood sugar levels and lower cholesterol.
Not to mention, the fiber all-stars are a great source of meatless protein to curb cravings and keep you full and focused.
Along with beans, this delicious stew calls for a handful of colorful superfoods like carrots, celery, kale, yellow onion, diced tomatoes, and garlic. These healthy beauties turn soft and tender after slow-cooking in each others juices for hours, releasing incredible depth of flavor you have to taste to believe.
Savory spices like crushed red pepper add a pinch of zest that’ll keep your taste buds singing, while rosemary and thyme give the stew a touch of garden-fresh goodness.
This belly-warming recipe is the perfect pick-me-up on chilly afternoons, when you crave something warm and comforting, but also hearty and delicious!
And since the recipe’s bursting with vitamins and minerals your body will appreciate, you can savor each and every spoonful and help yourself to seconds without guilt.
As a bonus, your slow-cooker makes it incredibly easy to whip up this delicious meal. The foolproof instructions basically ask you to throw ingredients into your slow-cooker, cover the appliance, and cook for 2-4 hours, depending on your availability.
I mean let’s be real- it doesn’t get much easier than that!
Enjoy this rich, flavorful stew as a light dinner or wholesome lunch. And to make it extra special, gobble down the dish with a side of warm, baked bread. Mmm-mmm good.
Yields: 6 servings | Serving Size: 1 1/2 cups | Calories: 238 | Total Fat: 4g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 6mg | Sodium: 809mg | Carbohydrates: 37g | Fiber: 10g | Sugar: 4g | Protein: 16g | SmartPoints: 7
Ingredients
- 2 (15 ounce) cans navy beans
- 1 large carrot, peeled and diced small
- 1/4 cup celery, diced small
- 1/2 cup yellow onion, diced small
- 3 cloves garlic, minced
- 1/2 teaspoon crushed red pepper
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 1/2 cups low sodium vegetable broth
- 1 (14 ounce) can diced tomatoes
- 3 cups kale, chopped
- 1/2 cup low-fat parmesan cheese, shredded
Directions
- Drain and rinse the navy beans.
- In a slow cooker, combine all ingredients except for the kale and parmesan. Cover and cook for 4 hours on low or 2 hours on high. Add the kale and cover and cook for an additional 30 minutes on high or until wilted. Ladle into serving bowls and top with parmesan. Serve and enjoy!
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source https://skinnyms.com/slow-cooker-white-bean-stew-recipe/
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