Greeks often serve white beans on days of fasting as a filling alternative to meat. Good alone or served over orzo or brown rice, these beans have even more flavor the second day.

　　

Ingredients

serves 4, 1 1/2 cups per serving

　　2 tablespoons olive oil

　　1 medium rib of celery, chopped

　　1 medium carrot, chopped

　　1/2 cup chopped onion

　　2 15-ounce cans no-salt-added navy or Great Northern beans, undrained

　　1/2 cup snipped fresh parsley

　　2 tablespoons no-salt-added tomato paste

　　1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano, crumbled

　　1 teaspoon pepper

　　1/2 teaspoon crushed red pepper flakes

　　1/2 teaspoon salt

　　

Step 1

In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the celery, carrot, and onion for 8 to 10 minutes, or until softened, stirring frequently.

　　

Step 2

Stir in the remaining ingredients. Bring to a boil. Reduce the heat and simmer for 5 to 8 minutes, or until heated through.

　　

Cook’s Tip on Freezing Tomato Paste

Step 3

Measure 1-tablespoon portions of leftover tomato paste, freeze them on a baking sheet, then store them in an airtight plastic bag in the freezer so they’ll be ready whenever you need them. Remove just the amount the recipe calls for. If the dish requires cooking, you don’t even need to thaw the tomato paste first.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 276

　　

Step 6

Total Fat: 7.0g

　　

Step 7

Saturated: 1.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 5.0g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 329mg

　　

Step 13

Carbohydrates: 40g

　　

Step 14

Fiber: 10g

　　

Step 15

Sugars: 10g

　　

Step 16

Protein: 13g

　　

Step 17

Dietary Exchanges

　　

Step 18

2 1/2 Starch

　　

Step 19

1 Vegetable

　　

Step 20

1 Very Lean Meat

　　

Step 21

1 Fat

　　American Heart Association Quick & Easy Meals