White Bean and Garlic Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
White Bean and Garlic Stew
45 min.
6
260kcal

Suggestions


Welcome to a delightful culinary experience with our White Bean and Garlic Stew! This hearty dish is not only a feast for the senses but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're a seasoned vegetarian, a curious vegan, or simply someone looking to enjoy a wholesome meal, this stew is sure to satisfy your cravings.

Imagine the rich aroma of sautéed onions and garlic filling your kitchen, setting the stage for a comforting meal. The combination of cannellini or great northern beans with vibrant diced tomatoes and fresh carrots creates a symphony of flavors and textures that will warm your heart. With each spoonful, you'll enjoy the creamy beans complemented by the earthy notes of bay leaves and the brightness of fresh parsley and lemon juice.

This stew is not only delicious but also incredibly versatile. Perfect for lunch, dinner, or as a main course, it can be served over a bed of brown rice for added heartiness. Plus, it's gluten-free, dairy-free, and packed with nutrients, making it an ideal choice for anyone looking to eat healthily without sacrificing taste.

Ready in just 45 minutes, this White Bean and Garlic Stew is a fantastic option for busy weeknights or leisurely weekends. Gather your ingredients, and let’s create a dish that’s as nourishing as it is delicious!

Ingredients

  •  bay leaves 
  • 0.3 teaspoon pepper black freshly ground
  • cups great northern beans rinsed drained canned
  • 14 ounce canned tomatoes diced canned
  •  carrots peeled chopped
  • 0.5 cup parsley fresh
  • tablespoon juice of lemon 
  • teaspoon salt to taste (or )
  • cup water 
  • head garlic clove whole (the bulb-15-20 cloves)
  • medium onion yellow chopped

Equipment

  • pot

Directions

  1. Add the onion and sauté until it turns a rich, medium-brown, about 5 minutes.
  2. Add the garlic and carrots and sauté for 1 more minute.
  3. Add the beans, tomatoes, bay leaves, and water. Cover the pot and simmer for about an hour, adding water if it gets too thick. Stir in the salt and pepper. If you’re serving the stew right away, add all the parsley and the lemon juice. If you’re serving it later or at room temperature, add the parsley and lemon juice right before serving.
  4. Serve over brown rice.

Nutrition Facts

Calories260kcal
Protein22.42%
Fat3.5%
Carbs74.08%

Properties

Glycemic Index
34.31
Glycemic Load
3.57
Inflammation Score
-10
Nutrition Score
26.433043645776%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
10.78mg
Luteolin
0.1mg
Isorhamnetin
1.84mg
Kaempferol
0.4mg
Myricetin
0.84mg
Quercetin
7.61mg

Nutrients percent of daily need

Calories:259.74kcal
12.99%
Fat:1.06g
1.63%
Saturated Fat:0.28g
1.74%
Carbohydrates:50.49g
16.83%
Net Carbohydrates:38.78g
14.1%
Sugar:6.06g
6.74%
Cholesterol:0mg
0%
Sodium:510.1mg
22.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.28g
30.56%
Vitamin A:5662.57IU
113.25%
Vitamin K:89.89µg
85.61%
Manganese:1.03mg
51.74%
Fiber:11.71g
46.83%
Folate:173.05µg
43.26%
Phosphorus:293.61mg
29.36%
Potassium:1016.57mg
29.04%
Magnesium:115.23mg
28.81%
Vitamin C:21.99mg
26.65%
Vitamin B1:0.35mg
23.6%
Iron:4.22mg
23.47%
Copper:0.46mg
23.1%
Vitamin B6:0.44mg
21.86%
Calcium:152.37mg
15.24%
Selenium:8.54µg
12.21%
Zinc:1.58mg
10.54%
Vitamin B2:0.18mg
10.52%
Vitamin B3:2.07mg
10.34%
Vitamin B5:0.86mg
8.57%
Vitamin E:1.08mg
7.21%