⏱ 30 min totalFast White-Bean Stew
Per 1 serving · 538 g · 9 ingredients
of a 2,000 cal day
- Protein34g21% of calories
- Carbs82g50% of calories
- Fat21g28% of calories
At a glance
One serving of Fast White-Bean Stew (538 g) has 638 calories, with 34 g of protein, 82 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (69% DV), dietary fiber (47% DV) and Vitamin E (30% DV). Keep an eye on sodium, which provides 97% of the daily value.
High in
20%+ of the daily value
- Protein69%
- Dietary fiber47%
- Vitamin E30%
- Vitamin K60%
- Thiamine99%
- Riboflavin (B2)41%
Good source of
10–19% of the daily value
- Vitamin C17%
- Choline13%
Watch
20%+ of the daily value
- Sodium97%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 ½ cup Arugula
2 slice, small Sourdough bread
⁷⁄₁₆ cup Chicken broth
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ cup Olive oil- ¾ cup Navy beans
½ cloves, minced Garlic
¼ can Tomatoes
2 oz Honey ham
Directions
- 1
Rinse and drain the beans; pat dry. Cut the ham into 1/2-inch cubes.
- 2
Heat about 1/4 cup of the olive oil in a heavy 3 1/2- to 4 1/2-quart pot over medium-high heat. Add the minced garlic and cook, stirring, until fragrant and just golden, 1 to 2 minutes.
- 3
Coarsely cut the tomatoes in the can, then add them with their juices to the pot. Stir in the broth, beans, ham, and black pepper. Bring to a boil, then reduce heat and simmer uncovered for about 5 minutes.
- 4
Stir in the arugula and cook until just wilted, about 1 minute. Taste and adjust seasoning if needed.
- 5
Set the oven to broil. Arrange the bread on a baking sheet and drizzle with the remaining olive oil. Broil 3 to 4 inches from the heat until golden, 1 to 1 1/2 minutes.
- 6
Ladle the stew into bowls and serve with the toasts alongside.
Vitamins & minerals
Amounts for 1 serving (538 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 69 μg | 8% |
| Vitamin C | 16 mg | 17% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 30% |
| Vitamin K | 72 μg | 60% |
| Thiamine | 1 mg | 99% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 6 mg | 38% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 254 μg | 63% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 70 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 232 mg | 23% |
| Iron | 8 mg | 95% |
| Potassium | 1,036 mg | 22% |
| Magnesium | 147 mg | 35% |
| Phosphorus | 589 mg | 84% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 66% |
| Manganese | 1 mg | 58% |
| Selenium | 37 μg | 67% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 830 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,205 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 638 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 121minWalking (3.5 mph)
- 77minCycling (moderate)
- 53minRunning (6 mph)
- 90minSwimming laps
Common questions
How many calories are in Fast White-Bean Stew?
One serving of Fast White-Bean Stew (1 serving) has 638 calories, which works out to 119 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Fast White-Bean Stew high in protein?
It provides a solid 34 g of protein per serving (69% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fast White-Bean Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 69 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fast White-Bean Stew?
2234 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fast White-Bean Stew?
6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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