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Quick White-Bean Stew

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0% 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, low sodium 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

1270 mg

53 %

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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