Fast White-Bean Stew

Fast White-Bean Stew
Fat 28% Carbs 50% Protein 21%
Percent Calories

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).

4 servings
Prep Time
10 minutes
Cook Time
20 minutes



  1. Rinse and drain beans. Cut ham into 1/2-inch cubes.
  2. 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.
  3. 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.
  4. 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%
Sugar 6g
Sucrose 0g
Glucose 1g
Fructose 1g
Lactose 0g
Maltose 2g
Galactose 0g
Starch 28g
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

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