Mediterranean Bean Ragout
A hearty and satisfying Mediterranean-style bean stew with aromatic spices, eggplant, onion, green bell pepper, tomatoes, herbs, raisins and toasted almonds.
12 ounces boneless skinless chicken or turkey breast, cut into 3/4-inch pieces
1 to 2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon finely chopped gingerroot
1 tablespoon flour
1 tablespoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
1 bay leaf
1 (14-ounce) can Italian-style stewed tomatoes, undrained
1 cup fat-free reduced-sodium chicken broth
1 (15-ounce) can navy beans or Great Northern beans, rinsed and drained
1 (15-ounce) can red beans or light red kidney beans, rinsed and drained
1/2 small eggplant, unpeeled, cut into 3/4-inch pieces
3 small onions, chopped
1/2 cup chopped green pepper
1/2 cup sliced celery
Salt and pepper, to taste
1/4 cup raisins
1/4 cup blanched almonds, toasted
- Cook chicken in 1 tablespoon oil over medium heat in large saucepan until browned, about 5 minutes; remove from pan. Add remaining 1 tablespoon oil and vegetables, garlic, and gingerroot to pan; sauté until tender, 5 to 8 minutes. Stir in flour and herbs; cook 1 minute.
- Add tomatoes, chicken broth, and beans; heat to boiling. Reduce heat and simmer, covered, until chicken and eggplant are tender, 10 to 15 minutes. Season to taste with salt and pepper; discard bay leaf.
- Serve in bowls; garnish with raisins and almonds.
Makes 8 servings (about 1 cup each).
Tip: Mediterranean Bean Ragout can be prepared 1 to 2 days in advance; refrigerate, covered.
Nutritional Information Per Serving (1/8 of recipe): Calories 253; Fat 5g; % Calories from Fat 18; Carbohydrate 34g; Folate 60mcg; Sodium 612mg; Protein 20g; Dietary Fiber 4.5g; Cholesterol 26mg.
Recipe provided courtesy of The Bean Education & Awareness Network.