Fast White-Bean Stew

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

Suggestions


Are you looking for a quick and satisfying meal that’s both nutritious and bursting with flavor? Look no further than this Fast White-Bean Stew! In just 20 minutes, you can whip up a delightful dish that serves four and is perfect for any meal of the day, be it lunch or dinner. With its creamy cannellini beans and vibrant greens, this stew is not only visually appealing but also packed with health benefits.

This recipe shines with wholesome ingredients including baked ham for a savory kick, and ripe stewed tomatoes that infuse the dish with rich sweetness. The combination of garlic and extra-virgin olive oil adds depth and aroma, making every bite a taste sensation. Plus, it's a dairy-free option, making it suitable for various dietary preferences!

Accompanied by crispy baguette toasts, this stew is perfect for mopping up the delicious broth, creating a truly comforting experience. With a health score of 91, every spoonful contributes positively to your well-being while satisfying your taste buds. Ready to dive in? Let's get cooking and enjoy this hearty, healthy masterpiece!

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