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 the beans. Pat dry. Cut the ham into 1/2-inch cubes.
- Heat 1/4 cup olive oil in a 3 1/2- to 4 1/2-quart heavy pot over medium-high heat. Add the minced garlic and cook, stirring, until golden, 1 to 2 minutes.
- Coarsely cut up the tomatoes right in the can with kitchen shears, then add them with their juices to the pot. Stir in the broth, beans, ham, and black pepper. Bring to a boil, then reduce heat and simmer uncovered for 5 minutes.
- Stir in the arugula and cook until just wilted, about 1 minute.
- Meanwhile, set the oven to broil. Place the bread slices on a baking sheet and drizzle with the remaining 1/2 tablespoon olive oil. Broil 3 to 4 inches from the heat until golden, 1 to 1 1/2 minutes.
- Ladle the stew into bowls and serve with the toasts alongside.
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 | |








