Stewed White Beans, Tomatoes, Fennel and Sage
This is one of my favorite recipes. Hardy, nutritious, easy and inexpensive. Except for the fresh fennel bulb and fresh sage (the latter grows easily from spring through fall), all the other ingredients are usually part of a well-stocked pantry. This is a great substitute for the pasta lover who is trying to eat a bit healthier, as it has that “al dente” texture of great pasta. Sprinkle it with grated Parmesan Reggiano just like you would with pasta.
This recipe is minimally tweaked from its original from Christopher Kimball’s Milk Street Tuesday Nights.
Serve with Dr. Weil’s Tuscan Kale Salad https://www.drweil.com/diet-nutrition/recipes/tuscan-kale-salad/
Stewed White Beans, Tomatoes, Fennel, and Sage
QUANTITY AND INGREDIENTS
3 Tbsp extra-virgin olive oil (EVOO)
1 large fennel bulb, trimmed and finely chopped
1 medium yellow onion, finely chopped
4 large garlic cloves, sliced thin
3 tablespoons finely chopped fresh sage, plus 20 whole leaves (prep separately)
1/8 teaspoon red pepper flakes (more to taste)
1 14 1/2-ounce can fire-roasted diced tomatoes with liquid
2 15 1/2-ounce cans white beans, rinsed and drained
Kosher salt (not table salt) and freshly ground black pepper
20 whole sage leaves
3 Tbsp extra-virgin olive oil
Finely grated Parmesan cheese, to serve
EQUIPMENT
1 medium to large Dutch oven
1 small saucepan
PREPARE YOUR MIS EN PLACE
Mis-en-place includes reading and rereading the recipe, dividing tasks amongst your team members, and gather all your ingredients and necessary equipment. Prepare the wet and dry ingredients in separate bowls.
START COOKING
1. In a large Dutch oven over medium, heat 3 tablespoons of the oil until shimmering (approximately 1 minute).
2. Add the chopped fennel and onion and sweat (see definition) for several minutes.
3. Add the garlic, chopped sage, red pepper flakes, and 1 teaspoon salt.
4. Cover and cook over low to medium heat, stirring occasionally until all the vegetables have softened, after 5-10 minutes. Check and stir to avoid burning.
5. Stir in the tomatoes and beans. Cook on low to medium heat, covered , stirring ocassionally and adjusting the heat to maintain a gentle simmer, for 10 minutes. Let sit on the stove-top and let the flavors mingle. Taste and season with salt and pepper.
6. Meanwhile, heat the remaining 3 tablespoons until shimmering. Add the whole sage leaves and cook, flipping once, until the edges begin to curl, no more than 1 minute. Pull off heat to avoid burning.
7. To serve, transfer the beans to a bowl, and drizzle with the sage oil. Top with sage leaves and Parmesan.
Beans are a great protein source and mixed with grains can be a complete protein source. Beans are high in minerals (copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc) and fiber without the saturated fat found in most animal protein. Beans may improve blood cholesterol (fiber) and improve satiety (fiber).
Olives and olive oil are anticancer, anti-inflammatory and are good for heart health and stroke prevention. They are high in monounsaturated (healthier) fat. It also contains oleocanthal, a phenolic compound responsible for the burning sensation in the back of the throat when consumed, and is an antioxidant and anti-inflammatory.
Sage is anti-inflammatory and antioxidant, like most herbs. Antioxidants neutralized compounds associated with inflammation.
Definitions:
**Sweat** in culinary terms is a technique for cooking vegetables in a small amount of fat over low heat until they soften and release flavors.
