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).

Makes
4 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Rinse and drain the beans. Pat dry. Cut the ham into 1/2-inch cubes.
  2. 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.
  3. 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.
  4. Stir in the arugula and cook until just wilted, about 1 minute.
  5. 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.
  6. Ladle the stew into bowls and serve with the toasts alongside.

Nutrition Facts

For 1 serving of fast white-bean stew (538g)

NutrientValue%DV
Calories638
Fats21g 26%
Saturated fats3g 17%
Trans fats0g
Cholesterol15mg 5%
Sodium2234mg 97%
Carbs82g 30%
Net carbs69g
Fiber13g 47%
Sugar6g
Protein34g
Calcium232mg 23%
Iron8mg 95%
Potassium1036mg 22%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene830μg
Caffeine0mg
Choline70mg 13%
Copper1mg 66%
Fluoride2μg
Folate (B9)254μg 63%
Lycopene1205μg
Magnesium147mg 35%
Manganese1mg 58%
Niacin6mg 38%
Pantothenic acid1mg 20%
Phosphorus589mg 84%
Retinol0μg
Riboflavin (B2)1mg 41%
Selenium37μg 67%
Theobromine0mg
Thiamine1mg 99%
Vitamin A IU1384IU
Vitamin A69μg 8%
Vitamin B120.2μg 9%
Vitamin B60.5mg 37%
Vitamin C16mg 17%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E5mg 30%
Vitamin K72μg 60%
Zinc3mg 27%
Sugars
Sugar6g
Sucrose0g
Glucose1g
Fructose1g
Lactose0g
Maltose2g
Galactose0g
Starch28g
Fats
Saturated fats3g 17%
Monounsaturated fats13g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 60.5g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.3g
Glutamic acid5g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline2g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.5g
Valine1g