White-Bean and Tomato Stew

Name: White-Bean and Tomato Stew
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2
Ingredients: 2 tbsp olive oil; 1 clove garlic; 1 cup canned tomatoes (diced); 2 cups white "navy" beans (canned); 1 tbsp; 1 pinch salt; ground pepper to taste; 1 avocados; 2 tsp nutritional yeast

3 Reviews

100% would make this recipe again

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

Preparation : 5 min Cooking : 10 min

390 calories/serving

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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
+ 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 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1 ½	servings
Grain Products :	0	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	1 ¼	servings

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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