This is a pantry-friendly meal that is quick to put together and full of whole plant food goodness.
This recipe is a whole plant food powerhouse that unites three types of health-supporting beans – chickpeas, butter beans, and Cannellini beans – each offering unique health advantages.
Chickpeas are a great whole plant food source of protein and dietary fiber, supporting digestive health.
Butter beans add a creamy texture and are rich in potassium.
Cannellini beans bring an additional protein boost and are high in antioxidants.
Complemented with Italian-style stewed tomatoes, zucchini, and green bell pepper, this stew is a vibrant medley of fiber, vitamins, antioxidants, and minerals.
Italian Three Bean Medley
This whole plant food dish is a hearty blend of beans and fresh vegetables, simmering in a savory tomato base.
Ingredients
- 1 onion, chopped
- ½ cup water
- ½ teaspoon minced fresh garlic
- 1 15-ounce can chickpeas, drained and rinsed
- 1 15-ounce can butter beans, drained and rinsed
- 1 15-ounce can Cannellini beans, drained and rinsed
- 2 15-ounce cans Italian-style stewed tomatoes
- 1 zucchini, chopped
- 1 green bell pepper, chopped
Directions
- Step 1 Place the chopped onion, water, and minced garlic in a medium pot.
- Step 2 Cook over medium heat for 3 minutes, stirring occasionally.
- Step 3 Add the chickpeas, butter beans, Cannellini beans, Italian-style stewed tomatoes, chopped zucchini, and green bell pepper to the pot.
- Step 4 Cover and cook the stew over medium heat for 25 minutes, stirring occasionally to ensure even cooking and integration of flavors.
Estimated Nutritional Label (per serving)
- Calories: 260 kcal
- Protein: 17 g
- Fiber: 15 g
- Fat: 2.5 g
- Sodium: 450 mg
- Carbohydrates: 48 g
- Sugar: 10 g
Italian Three Bean Medley is a testament to how whole plant food based eating can be delicious, convenient, and nutritionally fulfilling. It’s an ideal choice for anyone seeking a wholesome, satisfying meal packed with the goodness of nature.
Serving suggestion: Serve over whole wheat toast, polenta, rice, or mashed potatoes for a complete whole plant food meal.
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