Quick White-Bean Stew

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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
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Kid-friendly


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


  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.


Serve the stew with a good baguette.

Nutrition Facts Table

per 1 serving (360g)


% Daily Value




16 g

24 %

Saturated 2.5 g
+ Trans 0 g

12 %


40 mg


1270 mg

53 %


53 g

18 %


13 g

52 %


3 g

Net Carbs

40 g


29 g

Vitamin A

26 %

Vitamin C

30 %


15 %


43 %


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


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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