Quick White-Bean and Turkey Stew

Quick White-Bean and Turkey Stew

A satisfying stew which is ready in just a few minutes.

2 servings
Preparation 5 min
Cooking 10 min

560 calories per serving 


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
130 g turkey breast roast (cooked), cut into 1 cm cubes    
1 tbsp Parsley and Garlic Base (Recipe)   15 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
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 turkey.
  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

Nutrition Facts

per 1 serving (420g)

Amount

% DV*

* DV = Daily Value

Calories

560

Fat

26 g

40 %

Saturated 4 g
+ Trans 0 g

20 %

Cholesterol

45 mg

Sodium

1080 mg

45 %

Carbohydrate

59 g

20 %

Fibre

17 g

70 %

Sugars

6 g

Protein

28 g

Vitamin A

30 %

Vitamin C

60 %

Calcium

15 %

Iron

60 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: servings

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Poultry | Lunch box | Main courses/Entrées | Halal | High Calcium | High Fibre | High Iron | Low Cholesterol | Low Saturated Fat | Braise/Stew

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