Quick White-Bean Stew

31 Reviews
88% 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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Preparation : 5 min Cooking : 10 min
460 calories/serving

Ingredients

2 tbsp olive oil 30 mL
1 clove garlic, minced
1 cup canned tomatoes (diced) 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

  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

1380 mg

58 %

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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Reviews

31 Reviews (28 with rating only) 88% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

Top Reviews

View All Reviews
february 27, 2009 | I would make this recipe again

This is just as it sounds. Extremely healthy and hearty. I might tinker with the flavour a bit, but this recipe is a good starting point.

Useful 2
Anonyme
october 20, 2021 | I would make this recipe again

Wonderful flavour - tastes like a recipe from a great restaurant. We substituted sausage for ham and it was amazing!

Useful 1
may 29, 2011

I subbed the ham/sausage for vegetarian sausage. It was excellent the night I made it, but it didn't freeze all that well. I will probably make it again, but I'll probably blend up some of the beans with the tomato sauce to thicken it before freezing.

Useful 0

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