1cupflageolet beansor small white beans (do not use lentils, navy, broad, fava, or lima beans for migraine diet)
1tomatoes
1potatoes
1bulbgarlicYes, the entire thing
3bay leaves
1sprigrosemary (fresh)
3sprigsthyme (fresh)
2sprigssavory (fresh)
1tbspolive oil (extra virgin)
1tspbalsamic vinegar(use 1/2 tsp white vinegar for migraine diet, or omit)
1/2tspsea salt(omit for very low-sodium diet)
1/2tspblack pepper
1handfulItalian flat-leaf parsley (fresh)
1lemonszest only (omit for migraine diet)
1clovegarlic
Instructions
Rinse and pick over the beans to make sure there are no bruised beans or small pebbles. Put in a pot or bowl with about 4 C. (1 L) filtered water. Let sit overnight. Check them before you go to bed; you may need to add a little more water to them.
When you are ready to cook the beans, rinse them in a colander and let them drain.
Wash the tomato, potato, garlic bulb (yes, that's an entire head of garlic, not a typo), and the herbs. Tie the herbs together with some kitchen string.
Put the beans in a cooking pot with 4 C. filtered water (1 L), and the tomato, potato, garlic, bay leaves, and herb bundle.
Bring the pot to a boil, then turn down the heat and simmer with the lid on for about 60 minutes until the beans are tender but not mushy.
Fish out the herb bundle, garlic, potato, and tomato with a slotted spoon. Remove the tomato skin and squish out the garlic centers into a your serving bowl. Mash everything together into a soft paste. (Compost the herb bundle, garlic skin, and tomato skin.)
Pour off most of the liquid from the beans, then add them to the bowl, stirring to mix thoroughly. Add vinegar and oil (about 1 part vinegar to 4 parts oil), and salt and pepper to taste.
Finely chop some parsley and add the zest from one lemon. If you like raw garlic, add some very finely chopped garlic. Top the beans with this mixture, which is called gremolata.
Notes
Per serving:
87 calories
3 g fat
0 g saturated fat
2 g monounsaturated fat
0 g polyunsaturated fat
0 g trans fat
0 g cholesterol
208 mg sodium (20 mg sodium with salt omitted)
211 mg potassium
13 g carbohydrate
4 g fiber
2 g sugars
3 g protein
2 Weight Watchers Points Plus
I use the same number of bay leaves every time when cooking a stew, so that I always remember to locate and remove them before serving. Three seems like the right number. People can choke on bay leaves; even after cooking they have extremely sharp edges.Required FTC disclosure: My thanks to Bob's Red Mill for providing me with a bag of these beans to try.You could use these beans in White Bean Salad from A Food Centric Life.