Fast White-Bean Stew

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

Suggestions


If you're looking for a comforting and nutritious meal that can be prepared in just 20 minutes, our Fast White-Bean Stew is the perfect choice! This dish not only boasts a remarkable health score of 91, but it is also entirely dairy-free and packed with wholesome ingredients that your body will love.

Imagine a hearty stew bursting with the flavors of tender cannellini beans, savory baked ham, and fragrant garlic, all simmered together in a rich chicken broth. The addition of fresh greens, like baby romaine or arugula, adds a delightful pop of color and nutrition to the dish. This stew is not only satisfying, but it’s also a wonderful way to incorporate vegetables into your meals, making it ideal for lunch, dinner, or whenever you need a nutritious pick-me-up.

To elevate this dish even further, serve it alongside golden, toasted baguette slices drizzled with extra-virgin olive oil. The crispy bread complements the warmth of the stew, creating a perfect balance that will surely delight your taste buds. Whether you're feeding a family of four or meal prepping for the week, this fast and flavorful stew is sure to become a staple in your kitchen.

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