Fast White-Bean Stew
1 serving of fast white-bean stew contains 638 Calories. The macronutrient breakdown is 50% carbs, 28% fat, and 21% protein. This is a good source of protein (61% of your Daily Value), fiber (47% of your Daily Value), and potassium (22% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Rinse and drain beans. Cut ham into 1/2-inch cubes.
- 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.
- 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.
- Serve stew with toasts.
Nutrition Facts
For 1 serving of fast white-bean stew (538g)
Nutrient | Value | %DV |
---|---|---|
Calories | 638 | |
Fats | 21g | 26% |
Saturated fats | 3g | 17% |
Trans fats | 0g | |
Cholesterol | 15mg | 5% |
Sodium | 2234mg | 97% |
Carbs | 82g | 30% |
Net carbs | 69g | |
Fiber | 13g | 47% |
Sugar | 6g | |
Protein | 34g | |
Calcium | 232mg | 23% |
Iron | 8mg | 95% |
Potassium | 1036mg | 22% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 830μg | |
Caffeine | 0mg | |
Choline | 70mg | 13% |
Copper | 1mg | 66% |
Fluoride | 2μg | |
Folate (B9) | 254μg | 63% |
Lycopene | 1205μg | |
Magnesium | 147mg | 35% |
Manganese | 1mg | 58% |
Niacin | 6mg | 38% |
Pantothenic acid | 1mg | 20% |
Phosphorus | 589mg | 84% |
Retinol | 0μg | |
Riboflavin (B2) | 1mg | 41% |
Selenium | 37μg | 67% |
Theobromine | 0mg | |
Thiamine | 1mg | 99% |
Vitamin A IU | 1384IU | |
Vitamin A | 69μg | 8% |
Vitamin B12 | 0.2μg | 9% |
Vitamin B6 | 0.5mg | 37% |
Vitamin C | 16mg | 17% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 5mg | 30% |
Vitamin K | 72μg | 60% |
Zinc | 3mg | 27% |
Sugars | ||
Sugar | 6g | |
Sucrose | 0g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 2g | |
Galactose | 0g | |
Starch | 28g | |
Fats | ||
Saturated fats | 3g | 17% |
Monounsaturated fats | 13g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.5g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 5g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 2g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 0.5g | |
Valine | 1g |