Cannellini Bean and Shrimp Stew

Gluten Free
Dairy Free
Health score
12%
Cannellini Bean and Shrimp Stew
45 min.
6
271kcal

Suggestions

Ingredients

  •  bay leaf 
  • 14.5 ounce canned tomatoes diced undrained canned
  • cups .5 can cannellini beans cooked
  • ounce bottled clam juice 
  • 0.3 teaspoon pepper red crushed
  • 0.5 cup cooking wine dry white
  • 0.3 cup flat-leaf parsley fresh chopped
  • tablespoon thyme leaves fresh chopped
  •  garlic cloves minced
  • teaspoons olive oil divided
  • cups onion chopped
  • 0.5 teaspoon salt 
  • pound shrimp unpeeled
  • tablespoon tomato paste 
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • dutch oven
  • colander

Directions

  1. Peel and devein shrimp, reserving shells. Cover and chill shrimp.
  2. Heat 1 teaspoon oil in a medium saucepan over medium-high heat.
  3. Add reserved shrimp shells to pan; saut 3 minutes or until shells turn pink. Stir in wine; bring to a boil. Reduce heat, and simmer 5 minutes or until liquid almost evaporates. Stir in 2 cups water, clam juice, and bay leaf; simmer 12 minutes or until liquid is reduced by half. Set shrimp stock aside.
  4. Heat remaining 1 tablespoon oil in a large Dutch oven over medium heat.
  5. Add onion to pan; cook 8 minutes or until lightly browned, stirring occasionally.
  6. Add tomato paste and garlic; cook 2 minutes, stirring frequently. Stir in thyme, salt, pepper, and tomatoes; bring to a simmer. Strain shrimp stock through a colander over Dutch oven; discard solids.
  7. Add beans to pan; bring to a boil. Cover, reduce heat, and simmer 10 minutes; remove from heat. Stir in shrimp; cover and let stand 5 minutes or until shrimp are done. Stir in parsley.

Nutrition Facts

Calories271kcal
Protein35.24%
Fat11.24%
Carbs53.52%

Properties

Glycemic Index
38.67
Glycemic Load
3.67
Inflammation Score
-9
Nutrition Score
14.174782543079%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
5.43mg
Luteolin
0.57mg
Isorhamnetin
4.01mg
Kaempferol
0.57mg
Myricetin
0.45mg
Quercetin
16.31mg

Nutrients percent of daily need

Calories:271.24kcal
13.56%
Fat:3.48g
5.35%
Saturated Fat:0.52g
3.26%
Carbohydrates:37.29g
12.43%
Net Carbohydrates:28.31g
10.3%
Sugar:8.23g
9.15%
Cholesterol:121.71mg
40.57%
Sodium:800.24mg
34.79%
Alcohol:2.06g
100%
Alcohol %:0.53%
100%
Protein:24.56g
49.11%
Vitamin K:47.08µg
44.84%
Fiber:8.98g
35.92%
Iron:4.67mg
25.93%
Copper:0.51mg
25.33%
Vitamin C:20.83mg
25.25%
Phosphorus:224.42mg
22.44%
Manganese:0.37mg
18.73%
Calcium:183.99mg
18.4%
Potassium:626.77mg
17.91%
Magnesium:57.98mg
14.49%
Vitamin B6:0.28mg
14.16%
Vitamin A:537.92IU
10.76%
Zinc:1.5mg
10%
Vitamin E:1.47mg
9.77%
Folate:32.12µg
8.03%
Vitamin B1:0.11mg
7.18%
Vitamin B3:1.21mg
6.03%
Vitamin B2:0.08mg
4.76%
Vitamin B5:0.37mg
3.66%
Selenium:1.57µg
2.24%
Source:My Recipes