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Gluten-Free Bean and Pasta Stew

Gluten-Free Bean and Pasta Stew

Nourishing and Delicious: The Health Perks of a Gluten-Free Bean and Pasta Stew

In the quest for a balanced, nutritious diet, finding recipes that are both delicious and health-conscious can be a challenge, particularly for those following specific diet plans like the Whole Health Flexi-Plan. One standout dish in this regard is the Gluten-Free Bean and Pasta Stew. This article delves into the remarkable health benefits of its ingredients, making it an ideal choice for various dietary needs.

Table of Contents

The Power of Beans: A Nutrient-Rich Superfood

Beans are a cornerstone of nutrition, providing a rich source of protein, fiber, vitamins, and minerals. Cannellini beans, used in this stew, are particularly noteworthy for their health benefits:

  1. Protein Rich: Essential for muscle repair and growth​​.
  2. Fiber Packed: Promoting digestive health and aiding in weight management​​.
  3. Heart Health: The fiber and potassium in beans support heart health by maintaining healthy blood pressure levels​​.

Gluten-Free Pasta: A Gut-Friendly Alternative

Gluten-free pasta, made from quinoa or rice, offers a fantastic alternative for those with gluten sensitivities or celiac disease:

  1. Digestive Health: Gluten-free pasta reduces inflammation and discomfort associated with gluten intolerance​​.
  2. Versatile Nutrients: Often enriched with vitamins and minerals, providing an extra nutrition boost​​.

Lean Turkey: A Low-Fat Protein Source

Lean turkey, a key ingredient in this stew, is an excellent source of low-fat protein:

  1. Lean Protein: Supports muscle building and weight loss efforts​​.
  2. Rich in Vitamins: Contains B vitamins crucial for energy metabolism​​.

Vegetables: An Array of Vitamins and Minerals

The stew is packed with vegetables like carrots and celery, offering:

  1. Vitamins A and C: Essential for immune health and vision​​.
  2. Dietary Fiber: Enhances digestive health​​.

Herbs and Spices: More Than Just Flavor

The use of herbs like rosemary, basil, thyme, and oregano not only adds flavor but also health benefits:

  1. Antioxidants: Help combat oxidative stress​​.
  2. Anti-inflammatory Properties: May reduce the risk of chronic diseases​​.

Balsamic Vinegar: A Touch of Wellness

A splash of balsamic vinegar not only enhances taste but also offers health benefits:

  1. Blood Sugar Control: Can improve insulin sensitivity​​.
  2. Digestive Health: Promotes healthy digestion​​.

Who Can Enjoy This Stew?

This Gluten-Free Bean and Pasta Stew is perfect for:

  • Those following the Whole Health Flexi-Plan.
  • Individuals with gluten intolerance or celiac disease.
  • People seeking heart-healthy meals.
  • Anyone aiming for a high-protein, high-fiber diet.

Conclusion

The Gluten-Free Bean and Pasta Stew is not just a culinary delight; it's a treasure trove of health benefits. It aligns with various diet plans, particularly the Whole Health Flexi-Plan, offering a balanced, nutrient-rich meal option.

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Courses , ,
Difficulty Beginner
Time
Prep Time: 20 mins Cook Time: 45 mins Total Time: 1 hr 5 mins
Servings 8
Calories 310
Best Season Suitable throughout the year
Description

Indulge in the comfort of a classic with a healthful twist! Our Gluten-Free Hearty Bean and Pasta Stew is a perfect harmony of rich flavors and nourishing ingredients. Tailored for the Whole Health Flexi-Plan, this stew combines tender beans, lean protein, and gluten-free pasta in a savory tomato and herb broth. It's a heartwarming, satisfying meal that caters to both taste and wellness, ideal for those seeking a gluten-free option without compromising on deliciousness. Perfect for cozy family dinners or a nutritious meal prep, this stew is a testament to the joy of eating well and feeling great!

Ingredients
  • 3 tbsp extra virgin olive oil
  • 1 large onion (finely chopped)
  • 4 cloves garlic (minced)
  • 12 oz ground lean turkey or plant-based meat substitute
  • 1 tsp Himalayan pink salt
  • 1/2 tsp black pepper
  • 1 tsp smoked paprika
  • 2 stalks celery (finely chopped)
  • 1 cup carrots (diced)
  • 1 tbsp fresh rosemary (minced)
  • 1 tsp each of dried basil, thyme, and oregano
  • 4 cup low-sodium vegetable broth
  • 15 oz can of organic crushed tomatoes
  • 15 oz can of cannellini beans, with liquid
  • 1 tbsp balsamic vinegar
  • 4 oz gluten-free small pasta (e.g., quinoa or rice pasta)
  • Optional toppings: fresh parsley, dairy-free parmesan cheese alternative
Instructions

  1. In a large soup pot, heat olive oil over medium heat. Add onions and sauté until translucent.

  2. Add minced garlic and ground turkey. Season with salt, pepper, and smoked paprika. Cook until the meat is browned.

  3. Mix in celery, carrots, and herbs. Sauté for a few minutes.

  4. Pour in the vegetable broth, crushed tomatoes, and cannellini beans. Bring to a simmer and cook for 20 minutes.

  5. Add gluten-free pasta and cook until tender, about 10-15 minutes. Stir in balsamic vinegar.

  6. Adjust seasonings to taste. Serve hot, garnished with parsley and dairy-free parmesan if desired.

Nutrition Facts

Servings 8

Amount Per Serving
Calories 310kcal
% Daily Value *
Total Fat 9g14%
Cholesterol 30mg10%
Sodium 680mg29%
Total Carbohydrate 45g15%
Dietary Fiber 8g32%
Sugars 4.5g
Protein 18g36%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Gluten-Free Pasta Fagioli, Healthy Bean Stew Recipe, Whole Health Flexi-Plan Soup, Comforting Gluten-Free Soup, Protein-Rich Bean Stew, Vegetarian Pasta Stew, Dairy-Free Italian Soup, Easy Hearty Vegetable Stew, Nutritious Bean Pasta Soup, Flexi-Plan Family Dinner Ideas
Read it online: https://www.silverforkgf.com/recipe/gluten-free-bean-and-pasta-stew/