White Bean Stew with Swiss Chard and Tomatoes


White beans, such as cannelini contains fiber which stands out among white beans' health benefits, however, providing close to 50 percent of the recommended daily ingestion of fiber per cup. While many consumers may shy away from white beans due to their reputation as flatulence enhancers, these beans are actually helpful in preventing constipation among other things. Many people who suffer from irritable bowel syndrome eat such beans to prevent bouts of their digestive disorder.

Swiss chard seems to have a blood sugar-steadying process seems to be particularly true following a meal. In addition to its syringic acid, chard contains also contains a very good amount of fiber (over 3.5 grams per cooked cup) and a very good amount of protein (once again, nearly 3.5 grams per cooked cup). Fiber and protein-rich foods are an excellent way to help stabilize blood sugar levels, since they help regulate the speed of digestion and keep food moving at the right pace through our digestive tract.

Tomatoes are widely known for their outstanding antioxidant content, including, their oftentimes-rich concentration of lycopene. Researchers have recently found an important connection between lycopene, its antioxidant properties, and bone health. In a study designed which tomato and other dietary sources of lycopene were removed from the diets of postmenopausal women for a period of 4 weeks, to see what effect lycopene restriction would have on bone health. At the end of 4 weeks, women in the study started to show increased signs of oxidative stress in their bones and unwanted changes in their bone tissue. The study investigators concluded removal of lycopene-containing foods (including tomatoes) from the diet was likely to put women at increased risk of osteoporosis.


Minutes to Prepare: 5
Minutes to Cook: 20
Servings: 4

2 lbs Swiss Chard, large stems discarded and leaves cut crosswise
into 2-in. strips
1/4 cup olive oil
3 cloves garlic, thinly sliced
1/4 tsp crushed red pepper
1/4 tsp chili flakes(optional)
2 (15oz cans) no salt added diced tomatoes, undrained
1 (15oz can) cannellini beans, drained and rinsed
1/2 tsp salt
1/4 tsp pepper

Add chard to a large pot of boiling water and simmer over moderate
heat until tender, about 8 minutes. Cool slightly and then drain and
gently squeeze out excess liquid.

In a large saucepan, heat oil over medium heat, and cook garlic, chili flakes
and crushed red pepper until garlic is golden, about 1 minute.

Then add tomatoes and bring to a boil. Add beans and simmer over moderately
high heat for 3 minutes or until heated through.

Then add the chard and simmer over moderate heat until the flavors meld,
3 to 4 minutes. Season with salt and pepper.

Servings: 4