Stewy White Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
53%
Stewy White Beans
45 min.
8
152kcal

Suggestions


If you’re looking for a hearty and wholesome dish that celebrates the rich flavors of plant-based cooking, then Stewy White Beans is the perfect recipe for you! This vibrant, nutritious stew brings together the earthiness of white beans, the subtle sweetness of shallots, and the robust greens of mustard or kale, creating a delightful medley that’s sure to impress. With its beautiful balance of flavors, this dish is not only easy to prepare but also incredibly satisfying.

What makes this recipe stand out is its versatility and dietary inclusivity. Whether you are vegetarian, vegan, gluten-free, or simply seeking a nourishing side dish, Stewy White Beans checks all the boxes with a health score of 53. You can enjoy it as a standalone delight or alongside your main meal, making it an excellent addition to any dining table.

In just 45 minutes, you can create a comforting bowl that packs in bold flavors and necessary nutrients. Enhanced by the brightness of lemon juice and the warm, aromatic touch of spices, this dish brings warmth and comfort, making it perfect for any occasion. Whip up a pot of Stewy White Beans today and savor the delightful union of ingredients while boosting your health with each savory spoonful!

Ingredients

  •  bay leaf 
  • 0.5 teaspoon pepper black
  • 28 ounce canned tomatoes diced whole undrained canned
  • 15 ounce beans white drained canned
  • cloves garlic finely chopped
  •  juice of lemon 
  • pound kale sliced into 1-inch strips
  • 1.5 teaspoons kosher salt 
  • teaspoons brown sugar light
  • tablespoons olive oil 
  • 0.3 teaspoon pepper flakes red
  • small shallots finely chopped
  • 14.5 ounce vegetable broth canned

Equipment

  • pot

Directions

  1. Heat the oil in a large pot over medium-low heat.
  2. Add the shallots and cook for 4 minutes.
  3. Add the garlic and greens and cook, stirring frequently, until the greens begin to wilt, 3 to 5 minutes.
  4. Add 1 tablespoon of the lemon juice, the brown sugar, bay leaf, red pepper, broth, and tomatoes and their juices. Bring to a boil. Reduce heat and simmer gently until the greens are tender, about 15 minutes.
  5. Add the beans and cook for 5 minutes.
  6. Remove and discard the bay leaf. Season with the salt, black pepper, and (if desired) the remaining lemon juice.

Nutrition Facts

Calories152kcal
Protein17.81%
Fat22.91%
Carbs59.28%

Properties

Glycemic Index
29.75
Glycemic Load
5.64
Inflammation Score
-9
Nutrition Score
19.963478243869%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Isorhamnetin
9.19mg
Kaempferol
21.72mg
Myricetin
0.01mg
Quercetin
5.02mg

Nutrients percent of daily need

Calories:151.94kcal
7.6%
Fat:4.2g
6.47%
Saturated Fat:0.58g
3.6%
Carbohydrates:24.47g
8.16%
Net Carbohydrates:17.93g
6.52%
Sugar:7.27g
8.08%
Cholesterol:0mg
0%
Sodium:788.85mg
34.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.35g
14.7%
Vitamin K:155.52µg
148.12%
Vitamin C:51.01mg
61.83%
Vitamin A:2057.89IU
41.16%
Fiber:6.53g
26.14%
Manganese:0.51mg
25.32%
Potassium:781.92mg
22.34%
Vitamin E:3.34mg
22.25%
Iron:3.96mg
21.99%
Copper:0.41mg
20.5%
Magnesium:67.25mg
16.81%
Vitamin B6:0.33mg
16.28%
Calcium:143.64mg
14.36%
Folate:57.22µg
14.31%
Phosphorus:118.64mg
11.86%
Vitamin B1:0.18mg
11.82%
Vitamin B3:1.76mg
8.79%
Vitamin B2:0.14mg
8.07%
Zinc:1.05mg
6.98%
Vitamin B5:0.52mg
5.24%
Selenium:2.17µg
3.11%
Source:My Recipes