White-Bean and Tomato Stew

13 Reviews
100% would make this recipe again

A satisfying, colourful and delicious stew which is ready in just a few minutes.

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Preparation : 5 min Cooking : 10 min
390 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
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
2 tsp nutritional yeast 6 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 and beans.
  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. Garnish each bowl with diced avocado and nutritional yeast.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

390

Fat

14 g

21 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

560 mg

23 %

Carbohydrate

52 g

17 %

Fibre

14 g

55 %

Sugars

3 g

Net Carbs

38 g

Protein

17 g

Vitamin A

26 %

Vitamin C

30 %

Calcium

14 %

Iron

40 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin K
Good source of  :
Copper, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium
Low  :
Calories, Saturated Fat
Free  :
Added Sugar, Cholesterol, 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 2
Fats 4 ½
More info
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Reviews

13 Reviews (13 with rating only) 100% would make this recipe again

My Notes

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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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