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 | |








