Fast White-Bean Stew

Dairy Free
Very Healthy
Health score
91%
Fast White-Bean Stew
20 min.
4
634kcal

Suggestions


Looking for a quick and nutritious meal that doesn't compromise on flavor? Our Fast White-Bean Stew is the perfect solution! Ready in just 20 minutes, this hearty dish is not only dairy-free but also boasts a remarkable health score of 91, making it an excellent choice for health-conscious eaters.

This delightful stew features a medley of ingredients, including tender cannellini beans, savory baked ham, and vibrant greens like baby romaine or arugula. The combination of stewed tomatoes and aromatic garlic creates a rich, comforting base that warms you from the inside out. With each spoonful, you'll enjoy a satisfying blend of protein, healthy fats, and wholesome carbohydrates, all while keeping your calorie count in check at just 634 kcal per serving.

Perfect for lunch, dinner, or any time you crave a nourishing meal, this stew is versatile enough to please everyone at the table. Pair it with crispy, golden-brown baguette toasts for a delightful crunch that complements the stew's creamy texture. Whether you're cooking for yourself or entertaining guests, this Fast White-Bean Stew is sure to impress with its vibrant flavors and wholesome ingredients. Dive into a bowl of goodness and savor the taste of health!

Ingredients

  • ounce baby arugula loosely packed (10 cups )
  • inch crusty baguette 
  • 0.3 teaspoon pepper black
  • 38 ounce cannellini beans rinsed drained canned (3 cups)
  • 14 ounce canned tomatoes canned
  • large garlic clove chopped
  • 0.5 pound ham cut into 1/2-inch cubes ()
  • 1.8 cups chicken broth reduced-sodium
  • 0.3 cup olive oil extra virgin extra-virgin

Equipment

  • baking sheet
  • pot
  • broiler

Directions

  1. Cook garlic in 1/4 cup oil in a 3 1/2- to 4 1/2-quart heavy pot over moderately high heat, stirring, until golden, 1 to 2 minutes. Coarsely cut up tomatoes in can with kitchen shears, then add (with juice) to garlic in oil. Stir in broth, beans, ham, and pepper and bring to a boil. Reduce heat and simmer, uncovered, 5 minutes. Stir in greens and cook until wilted, 3 minutes for romaine or 1 minute for arugula.
  2. While stew is simmering, preheat broiler. Put bread on a baking sheet and drizzle with remaining 1/2 tablespoon oil. Broil 3 to 4 inches from heat until golden, 1 to 1 1/2 minutes.
  3. Serve stew with toasts.
  4. Nutrition Data
  5. See Nutrition Data's complete analysis of this recipe ›

Nutrition Facts

Calories634kcal
Protein22.69%
Fat34.67%
Carbs42.64%

Properties

Glycemic Index
58.69
Glycemic Load
17.37
Inflammation Score
-9
Nutrition Score
36.333478222723%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.52mg
Kaempferol
12.37mg
Myricetin
0.02mg
Quercetin
2.83mg

Nutrients percent of daily need

Calories:633.69kcal
31.68%
Fat:25.04g
38.52%
Saturated Fat:5.74g
35.86%
Carbohydrates:69.27g
23.09%
Net Carbohydrates:53.75g
19.54%
Sugar:6.2g
6.89%
Cholesterol:35.15mg
11.72%
Sodium:882.1mg
38.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.86g
73.72%
Manganese:1.75mg
87.45%
Fiber:15.52g
62.09%
Iron:10.81mg
60.08%
Vitamin K:60.17µg
57.3%
Folate:228.18µg
57.04%
Potassium:1907.69mg
54.51%
Vitamin B1:0.71mg
47.64%
Copper:0.94mg
47.19%
Magnesium:187.24mg
46.81%
Phosphorus:453.68mg
45.37%
Vitamin E:5.68mg
37.88%
Zinc:4.92mg
32.79%
Vitamin B6:0.63mg
31.27%
Calcium:302.54mg
30.25%
Vitamin B3:5.75mg
28.77%
Selenium:18.76µg
26.79%
Vitamin A:1055.07IU
21.1%
Vitamin B2:0.35mg
20.71%
Vitamin C:14.91mg
18.08%
Vitamin B5:1.21mg
12.13%
Vitamin B12:0.47µg
7.77%
Vitamin D:0.4µg
2.65%
Source:Epicurious