Italian-Inspired Bean Stew

I didn't have a chance to go grocery shopping for a whole week after Passover and ended up doing a limited pantry challenge.  It wasn't much of a hardship because I did buy way too much before the holiday.  I really wanted legumes, almost as much as I wanted bread.  My system is adapted to a diet with a decent amount of fiber.  Also, my annual cholesterol test was less than stellar.  Blood sugar was unexpectedly stable, considering how much cake there has been at work the past couple of months.  Still, it was time to double down on Mediterranean choices.

The new USDA nutritional guidelines coming out this year are moving plant-based proteins to the Protein group and out of vegetables and starches.  That's how I've treated them all along.  Yes, they have carbs, but so much of them are both soluble and insoluble fiber, they don't spike blood sugar if served with other low-glycemic foods and have heart-healthy properties.  Yes, you do need animal products for a complete diet, or vitamin shots, but there is nothing wrong with meatless meals on rotation.

I was bemoaning being almost out of dried parsley, then remembered the three plants I'm growing, which are doing rather well.  They weren't when I needed them for Seder, and barely got enough for every plate.  Now, I need to harvest some to dehydrate before it spoils.  I'll do a gardening post soon to show off my Spring bounty.

*1 C dry Navy or Great Northern beans

1 Tb olive oil

1 C diced onion

*2 cloves garlic, minced

1/2 tsp kosher salt, or to taste

1/2 tsp oregano

1/4 tsp marjoram

1 tsp dried basil

*1/2 C chopped fresh parsley, or 1 Tb dried

1 15 oz can diced tomatoes

1 lb spinach, either fresh or frozen, thawed

*Juice of 1 lemon

1.  Early in the day, or overnight, soak the beans in water to cover by one inch.  I debated using canned or a slow-cooker, then decided on the firmer texture of simmered beans.  Everything else in this dish is mushy.

2.  3 hours before serving, drain and rinse beans.  Return to a large saucepan and add more water to cover by one inch.  Bring to a low boil, cover, reduce heat to a simmer, and cook until tender, 1-1/2 to 2 hours.  Drain.  This can also be done up to a day in advance and refrigerated.

3.  Add oil to the large saucepan and heat over medium.  Cook the diced onion and garlic until softened, then add the salt and dried herbs and cook until fragrant.

4.  Stir in tomatoes with their juice, cooked beans, and spinach.  Simmer for 30 minutes, stirring occasionally, for flavors to meld.  Taste and adjust seasonings.  If too dry, add a little water, but you're not making soup.  Add chopped parsley if using fresh, and lemon juice.  Simmer 5 more minutes, then serve hot.

Difficulty rating  :)