Clam, chorizo & white bean stew

Dairy Free
Very Healthy
Health score
100%
Clam, chorizo & white bean stew
35 min.
2
489kcal

Suggestions


Indulge in a delightful culinary adventure with this Clam, Chorizo & White Bean Stew, a dish that seamlessly blends the ocean's bounty with the rich, savory notes of chorizo. Perfect for any lunch or dinner occasion, this stew is not only delicious but also boasts a remarkable health score of 100, making it a very healthy option for those looking to enjoy a nutritious meal without compromising on flavor.

The heart of this recipe lies in the vibrant combination of fresh clams, hearty white beans, and zesty spices, creating a dish that’s both satisfying and light. With a preparation time of just 35 minutes, you can whip up this sumptuous stew to impress your family or guests in no time. The spices and herbs—particularly the fresh parsley—bring a refreshing touch that elevates the dish to gourmet status.

If you’re a seafood lover, you’ll find the sweet brininess of the clams perfectly complemented by the spicy chorizo, all enveloped in a luscious tomato-based broth. Served alongside crusty bread, it’s the ideal way to soak up every last drop of the delicious stew! Whether you’re cooking for two or simply treating yourself to a comforting meal, this clam and chorizo stew promises to be a memorable centerpiece at your dining table.

Ingredients

  • 50 chorizo diced
  •  onion finely chopped
  •  garlic clove crushed
  • small bunch flat parsley finely chopped roughly chopped
  • 200 ml savory vegetable hot
  • 400 canned tomatoes chopped canned
  • 400 beans white rinsed drained canned
  • tsp sherry vinegar 
  • 600 clams cleaned
  • servings top 

Equipment

  • frying pan

Directions

  1. Fry the chorizo in a large frying pan with a lid, over a medium heat until it is starting to crisp up and release its oil.
  2. Add the onion and cook for 5 mins until starting to soften. Then add the garlic and finely chopped parsley, and fry for 1 min more.
  3. Pour on the stock and tomatoes. Bring to the boil, reduce the heat, then add the beans and sherry vinegar. Simmer for 10 mins until the liquid is slightly reduced.
  4. Scatter over the clams, cover with the lid and steam for 2-4 mins, shaking the pan occasionally until the clams are open. Have a little taste before seasoning, as the clams can be quite salty. Then scatter over the chopped parsley. Eat with lots of crusty bread.

Nutrition Facts

Calories489kcal
Protein25.56%
Fat14.24%
Carbs60.2%

Properties

Glycemic Index
169.25
Glycemic Load
19.92
Inflammation Score
-10
Nutrition Score
47.163913021917%

Flavonoids

Apigenin
61.41mg
Luteolin
0.32mg
Isorhamnetin
2.76mg
Kaempferol
0.79mg
Myricetin
4.27mg
Quercetin
11.27mg

Nutrients percent of daily need

Calories:489.05kcal
24.45%
Fat:8.09g
12.44%
Saturated Fat:2.69g
16.82%
Carbohydrates:76.9g
25.63%
Net Carbohydrates:58.5g
21.27%
Sugar:12.02g
13.35%
Cholesterol:29.13mg
9.71%
Sodium:360.24mg
15.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.65g
65.3%
Vitamin K:484.14µg
461.09%
Vitamin A:6962.71IU
139.25%
Manganese:1.77mg
88.5%
Vitamin B12:5.09µg
84.75%
Vitamin C:68.86mg
83.46%
Fiber:18.41g
73.62%
Iron:12.48mg
69.34%
Folate:235.6µg
58.9%
Potassium:1924.14mg
54.98%
Copper:1mg
49.78%
Magnesium:189.56mg
47.39%
Phosphorus:416.51mg
41.65%
Vitamin B1:0.5mg
33.5%
Vitamin B6:0.64mg
31.98%
Vitamin E:4.61mg
30.76%
Calcium:306.15mg
30.61%
Selenium:19.28µg
27.54%
Zinc:3.78mg
25.22%
Vitamin B3:4.29mg
21.43%
Vitamin B2:0.31mg
18.24%
Vitamin B5:1.31mg
13.12%