⏱ 30 min totalLemon, Kale & Bean Stew
Per 1 serving · 580 g · 11 ingredients
of a 2,000 cal day
- Protein16g21% of calories
- Carbs51g67% of calories
- Fat4.2g12% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Lemon, Kale & Bean Stew (580 g) has 291 calories, with 16 g of protein, 51 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (33% DV), dietary fiber (53% DV) and Vitamin C (71% DV). Keep an eye on sodium, which provides 79% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber53%
- Vitamin C71%
- Vitamin K199%
- Vitamin B640%
- Folate (B9)44%
Good source of
10–19% of the daily value
- Vitamin A19%
- Thiamine14%
- Pantothenic acid16%
- Calcium14%
- Potassium18%
- Zinc17%
Watch
20%+ of the daily value
- Sodium79%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ medium Onion
1 clove Garlic
½ tsp Rosemary
½ tbsp Cornstarch
¼ tbsp Olive oil
1 cup Lima beans
1 cup Vegetable broth
½ cup, chopped Kale
¼ fruit without seeds Lemon- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Dice the onion and sauté in a large pan with olive oil until translucent. Add the garlic and cook for an additional 1-2 minutes.
- 2
Stir in the rosemary and cornstarch until the onions are well coated.
- 3
Gradually add the vegetable broth, stirring continuously to prevent lumps.
- 4
Add the lima beans and cook over medium heat until the broth thickens, about 5-10 minutes.
- 5
Add the kale and squeeze in juice from lemon. Place the lemon halves into the pot and cook until the kale softens, about 10 minutes.
- 6
Remove the lemon halves before serving, squeezing out any remaining juice. Season with salt and pepper to taste. Enjoy!
Vitamins & minerals
Amounts for 1 serving (580 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 169 μg | 19% |
| Vitamin C | 64 mg | 71% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 238 μg | 199% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 175 μg | 44% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 3 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 137 mg | 14% |
| Iron | 5 mg | 66% |
| Potassium | 847 mg | 18% |
| Magnesium | 118 mg | 28% |
| Phosphorus | 227 mg | 32% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 110% |
| Manganese | 1 mg | 53% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,986 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 291 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Lemon, Kale & Bean Stew?
One serving of Lemon, Kale & Bean Stew (1 serving) has 291 calories, which works out to 50 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Lemon, Kale & Bean Stew high in protein?
It provides a solid 16 g of protein per serving (33% 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 Lemon, Kale & Bean Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon, Kale & Bean Stew?
1824 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemon, Kale & Bean Stew?
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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