Mussel-and-White-Bean Stew

Dairy Free
Health score
14%
Mussel-and-White-Bean Stew
30 min.
30
76kcal

Suggestions

Ingredients

  • cans .5 can cannellini beans drained and rinsed
  • 30 servings top for serving
  • 0.8 cup cooking sherry dry
  • 0.8 cup cooking wine dry white
  •  garlic cloves minced
  • pounds mussels scrubbed
  • 0.3 cup olive oil extra-virgin
  • tablespoons parsley chopped
  • 30 servings salt 
  • small thai red minced

Equipment

  • frying pan

Directions

  1. In a deep skillet, combine the mussels, sherry and wine. Bring to a simmer, cover and cook over moderate heat until the mussels open, 3 minutes.
  2. Remove the mussels from their shells. Strain the broth; reserve 1 cup.
  3. Wipe out the skillet and heat the olive oil in it.
  4. Add the garlic and chile and cook over moderate heat for 1 minute. Stir in the beans.
  5. Add the broth, season with salt and bring to a boil.
  6. Add the mussels and the parsley and heat through.
  7. Serve the stew with crusty bread.

Nutrition Facts

Calories76kcal
Protein24.21%
Fat29.89%
Carbs45.9%

Properties

Glycemic Index
9.95
Glycemic Load
2.29
Inflammation Score
-3
Nutrition Score
6.9039131299309%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.07mg
Hesperetin
0.05mg
Naringenin
0.05mg
Apigenin
0.86mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.06mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:76.14kcal
3.81%
Fat:2.27g
3.49%
Saturated Fat:0.34g
2.14%
Carbohydrates:7.83g
2.61%
Net Carbohydrates:6.36g
2.31%
Sugar:0.33g
0.37%
Cholesterol:4.32mg
1.44%
Sodium:246.41mg
10.71%
Alcohol:1.24g
100%
Alcohol %:2.52%
100%
Protein:4.13g
8.26%
Manganese:0.7mg
35.08%
Vitamin B12:1.85µg
30.84%
Selenium:7.71µg
11.02%
Iron:1.61mg
8.95%
Vitamin K:8.78µg
8.36%
Folate:27.81µg
6.95%
Phosphorus:61.41mg
6.14%
Fiber:1.47g
5.87%
Potassium:199.82mg
5.71%
Magnesium:22.29mg
5.57%
Vitamin C:3.98mg
4.83%
Copper:0.09mg
4.38%
Vitamin B1:0.06mg
4.15%
Zinc:0.61mg
4.07%
Vitamin E:0.59mg
3.94%
Vitamin B2:0.05mg
3.01%
Calcium:28.24mg
2.82%
Vitamin B6:0.05mg
2.36%
Vitamin B3:0.37mg
1.83%
Vitamin B5:0.15mg
1.46%
Vitamin A:72.67IU
1.45%
Source:My Recipes