We all know that the Mediterranean cooking style promotes good health. I love the flavors of the Mediterranean and often create my vegan, gluten free meals using the best of olive oils, olives, herbs and spices indicative of the Mediterranean. In previous posts I have written about how healthy and nutritious beans are for you. They are a staple in my household as they are loaded with good protein and lots of fiber. I love beans. This recipe for Bean Ragout is delicious and oh so healthy.
(All of my ingredients are organic)
2 tablespoons of very good olive oil
2 large cooking onions, peeled and chopped
2 large carrots, sliced
1 large Yukon Gold potato, diced (I leave the skin on for added nutrition and fiber)
1 fennel (Anise) bulb, sliced
3 garlic cloves, minced
2 cups vegetable broth
2 tablespoons tomato paste
1 teaspoon dried thyme or 1 tablespoon fresh thyme chopped
2 bay leaves
3 cups cooked cannellini beans (short cut with 2 15 ounce cans drained and rinsed)
Himalayan pink salt
Heat olive oil in pan. Add onion and carrots and sauté until softened about 5 minutes. Add potato, fennel and garlic and cook until fragrant. Stir in the vegetable broth and the tomato paste, thyme and bay leaves. Bring to a boil and then reduce heat to low and simmer about 30 minutes. Add the beans and salt and continue to simmer about 10 minutes longer until flavors have blended well. Discard the bay leaves. Your Bean Ragout is ready. Serve it on its own or ladle it on top of your favorite noodles or rice.
I sometimes add halved cherry tomatoes and often add a leafy green near the end of cooking such as spinach or Swiss chard. This addition tastes great and bumps up the nutrition of the ragout.