Quick White-Bean Stew

Name: Quick White-Bean Stew
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2
Ingredients: 2 tbsp olive oil; 1 clove garlic; 1 cup canned tomatoes, low sodium; 2 cups white "navy" beans (canned); 150 g ham; 1 tbsp; 1 pinch salt; ground pepper to taste; 1 avocados; 1 tbsp Parmesan cheese

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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

460 calories/serving

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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 1/4 slice
1 tbsp	Parsley and Garlic Base	15 mL
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]
1	avocados, diced [optional]	170 g
1 tbsp	Parmesan cheese, grated [optional]	3 g

Method

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.
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.
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

460

Fat

16 g

24 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

40 mg

Sodium

1270 mg

53 %

Carbohydrate

53 g

18 %

Fibre

13 g

52 %

Sugars

3 g

Net Carbs

40 g

Protein

29 g

Vitamin A

26 %

Vitamin C

30 %

Calcium

15 %

Iron

43 %

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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

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Claims

This recipe is :

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