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.

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Ingredients

??? olive oil ???
??? garlic, minced ???
??? canned tomatoes, low sodium ???
??? white "navy" beans (canned), rinsed and drained ???
??? ham, cut into 1 cm cubes ???
??? Parsley and Garlic Base ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? avocados, diced [optional] ???
??? Parmesan cheese, grated [optional] ???

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.

Observations

Serve the stew with a good baguette.

Nutrition Facts Table

per 1 serving (360 g)

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 %
More info

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
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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