Bean stew with tomatoes in Tuscan style

This Tuscan-style bean stew with tomatoes and sage is easy to make and is healthy and filling.

Portion size: The specified amount of 4 portions is sufficient for a main course for 4-5 people - or as a side dish for 8.

Preparation time: If you use canned beans, the preparation time is reduced considerably.

Nutrient profile: According to GDA guidelines, one portion of this protein-rich dish covers almost 4 times the average daily requirement of folic acid and over 100% of the requirement of almost all essential amino acids. However, some of the heat-sensitive ingredients such as folic acid are lost during the cooking process, which slightly reduces the amount per portion. The ratio of omega-6 to omega-3 fatty acids is 2:1, well below the maximum recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Borlotti beans: These medium-sized beans originate from Central and South America and have a sweet taste. This type of bean is now very popular in Italy and appears in numerous dishes. When uncooked, both the pods themselves and the beans are speckled reddish-beige. However, this marbling is lost after cooking. What remains is a uniform beige color. This type of bean is now very popular in Italy.

Sage: Common sage ( Salvia officinalis) is a medicinal plant whose fresh or dried leaves are used as a medicinal drug. The main active ingredients in sage include essential oils containing thujone, linalool and 1,8-cineole. As a medicinal remedy, sage is usually used in the form of a herbal tea, with dissolved ingredients being used to combat digestive problems, excessive sweating and inflammatory diseases of the mouth and throat. Nevertheless, sage should be consumed in moderation, as the "thujone" contained in the essential oil has a toxic effect in higher doses and can cause cramps as well as an increased heart rate. In addition, the consumption of sage tea leads to the flow of milk drying up in breastfeeding mothers and is only suitable for weaning in such a situation.

Reduce salt and oil: For health reasons, we have deliberately left out the oil completely and reduced the amount of salt. You can find more information on this topic in our detailed book review of: "Salt Sugar Fat" by Michael Moss.

Optional seasoning: For a more intense tomato flavor, you can add a little tomato paste. Chili (ground or in flakes) is also a good addition. If the casserole seems too sour, you can sweeten it with any sweetener, such as rice syrup or agave syrup.

Save time: Instead of soaking the beans overnight, you can use pre-cooked beans. We recommend beans from a jar, preferably organic. Alternatively, you can reduce the cooking time by using a pressure cooker.

Fresh tomatoes: Instead of pre-cooked, chopped tomatoes, you can of course use fresh tomatoes. To do this, first remove the stalk and peel off the skin after briefly blanching. Roughly chop the tomatoes and discard the liquid that comes out.

White beans: Instead of borlotti beans, you can also use cannellini beans. The preparation remains the same. Cannellini beans, which come from Italy, are small and white and have a mild to slightly nutty taste.