Anti-Inflammatory Stew
This vibrant, fiber-packed stew is crafted with your body’s well-being in mind. With an abundance of anti-inflammatory ingredients like spinach, beans, and lemon, it delivers both soothing comfort and revitalizing nourishment. A harmonious blend of savory, zesty, and wholesome flavors makes this dish the perfect remedy for mind and body.
Ingredients:
2 tablespoons olive oil
1 medium yellow onion, chopped
3 large garlic cloves, minced
Pinch of black pepper
½ teaspoon red pepper flakes
3 (15-ounce) cans low-sodium white beans (e.g., butter beans or cannellini), drained and rinsed
24 oz low-sodium vegetable or chicken broth
½ cup fresh Italian parsley, roughly chopped (optional)
2 teaspoons lemon zest (from 1 large lemon)
Juice of 1 lemon
A few generous handfuls of fresh spinach
Instructions:
1. Sauté the Aromatics
In a large Dutch oven or pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, cooking until softened and fragrant, about 3-4 minutes. Stir in the red pepper flakes and a pinch of black pepper, allowing the spices to bloom and release their flavors.
2. Add Beans & Broth
Stir in the rinsed white beans and pour in the broth. Use the back of a spoon to gently mash some of the beans, creating a creamy base. Bring the mixture to a simmer, cooking for about 10 minutes so the flavors meld beautifully together.
3. Add Greens & Lemon
Stir in the fresh spinach and cook for 2-3 minutes until wilted. Squeeze in the lemon juice and add the lemon zest, infusing the stew with a burst of refreshing citrus flavor.
4. Garnish & Serve
Ladle the stew into bowls and garnish with fresh parsley for a pop of color and flavor. For an extra hit of brightness, squeeze in a little more lemon. Serve hot and enjoy the comforting, healing goodness!
Pro Tips for Extra Flavor & Texture:
Deepen the flavor: Add a splash of white wine or a dash of smoked paprika to elevate the depth and complexity of the stew.
Make it creamy: For a velvety smooth texture, blend a portion of the stew and stir it back in, keeping it dairy-free but rich and creamy.
Optional add-ins: Try adding roasted vegetables, quinoa, or a handful of grains for a heartier, more filling meal.
Why You’ll Love This Stew:
This stew is more than just a comforting dish; it’s a powerhouse of anti-inflammatory ingredients that promote healing and boost your immunity. Beans provide plant-based protein and fiber, spinach offers a wealth of vitamins and antioxidants, and the lemon’s refreshing tang enhances the dish with a citrusy kick. Whether you’re looking to support your body or simply enjoy a satisfying meal, this stew has you covered.
