White-Bean and Tomato Stew
A satisfying, colourful and delicious stew which is ready in just a few minutes.
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
- 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.
- 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. Garnish each bowl with diced avocado and nutritional yeast.
Nutrition Facts Table
per 1 serving (290g)
Amount % Daily Value |
Calories 390 |
Fat 14 g 21 % |
Saturated
1.8 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 % |
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
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | 2 ½ |
Vegetables | ½ |
Meat and Alternatives | 2 |
Fats | 4 ½ |