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Quick White-Bean Stew

31 Reviews
88% would make this recipe again

White-bean and ham stew.

A satisfying stew which is ready in just a few minutes. It's also a practical way to turn leftover ham into a colourful and delicious meal.

Preparation : 5 min Cooking : 10 min
560 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Kid-friendly

Ingredients

2 tbsp olive oil 30 mL
1 clove garlic, minced
1 cup canned tomatoes (diced) 260 g
2 cups white "navy" beans (canned), rinsed and drained 500 mL
150 g ham, cut into 1 cm cubes
1 tbsp Parsley and Garlic Base 15 mL
salt [optional]
ground pepper to taste [optional]
1 avocados, diced [optional] 170 g
1 tbsp Parmesan cheese, grated [optional] 3 g

Method

  1. Heat the oil in a pot over medium heat, then add the garlic and cook, with stirring, until fragrant, about 1 min. Stir in the tomatoes, beans, and ham.
  2. Bring to a boil, then reduce and simmer, uncovered, 7-8 min. You may add some water or broth if the stew is too thick.
  3. Add the Parsley and Garlic Base, season with salt and pepper, then serve into bowls. As an option for flavour and presentation, you may garnish each bowl with diced avocado and grated parmesan cheese.

Remarks

Serve the stew with a good baguette.

Nutrition Facts Table

per 1 Serving (360g)

Amount

% Daily Value

Calories

560

Fat

25 g

38 %

Saturated 3.8 g
+ Trans 0 g

19 %

Cholesterol

40 mg

Sodium

1390 mg

58 %

Carbohydrate

59 g

20 %

Fibre

17 g

69 %

Sugars

4 g

Protein

30 g

Vitamin A

28 %

Vitamin C

41 %

Calcium

16 %

Iron

45 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat
Good source of  :
Calcium, Vitamin C
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E, Vitamin K, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables ½
Meat and Alternatives 3 ½
Fats 4 ½

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Members' Reviews

31 Reviews (28 with rating only ) 88% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
PaniniPrincess
may 29, 2011

I subbed the ham/sausage for vegetarian sausage. It was excellent the night I made it, but it didn't freeze all that well. I will probably make it again, but I'll probably blend up some of the beans with the tomato sauce to thicken it before freezing.

Useful 0
Jennlee
may 09, 2010 | I would make this recipe again

Wonderful flavour - tastes like a recipe from a great restaurant. We substituted sausage for ham and it was amazing!

Useful 1
Katharsis
february 27, 2009 | I would make this recipe again

This is just as it sounds. Extremely healthy and hearty. I might tinker with the flavour a bit, but this recipe is a good starting point.

Useful 2

Top Reviews

View All Reviews
Katharsis
february 27, 2009 | I would make this recipe again

This is just as it sounds. Extremely healthy and hearty. I might tinker with the flavour a bit, but this recipe is a good starting point.

Useful 2
Jennlee
may 09, 2010 | I would make this recipe again

Wonderful flavour - tastes like a recipe from a great restaurant. We substituted sausage for ham and it was amazing!

Useful 1
PaniniPrincess
may 29, 2011

I subbed the ham/sausage for vegetarian sausage. It was excellent the night I made it, but it didn't freeze all that well. I will probably make it again, but I'll probably blend up some of the beans with the tomato sauce to thicken it before freezing.

Useful 0