Bean and Potato Stew

5
Average: 5 (2 votes)
(2 votes)
Bean and Potato Stew
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 14 h.
Ready in
Calories:
398
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie398 cal.(19 %)
Protein8 g(8 %)
Fat31 g(27 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4 mg(33 %)
Vitamin K19.5 μg(33 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.3 mg(21 %)
Folate59 μg(20 %)
Pantothenic acid0.8 mg(13 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25 mg(26 %)
Potassium851 mg(21 %)
Calcium88 mg(9 %)
Magnesium61 mg(20 %)
Iron2.4 mg(16 %)
Iodine6 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids10.9 g
Uric acid76 mg
Cholesterol19 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
150 grams white Beans (soaked overnight)
150 grams Kidney beans (soaked overnight)
1 small onion
2 garlic cloves
4 Tbsps Corn oil
2 tsps white or yellow Mustard seed
4 Tbsps Tomato paste
800 milliliters Beef broth
salt
300 grams waxy potatoes
80 grams Bacon (thin slices)
1 tsp butter
1 Tbsp Crème fraiche
Tabasco sauce (to taste)
freshly ground peppers
How healthy are the main ingredients?
potatoKidney beansTomato pasteoniongarlic clovesalt

Preparation steps

1.

Drain the soaked beans. Peel the onion and garlic and finely chop. Heat the oil in a large saucepan and sauté the onion with the garlic and mustard seeds until soft. Add tomato paste and sauté briefly, then add the drained beans and pour in the broth. Cook covered for 1 hour and 15 minutes. Meanwhile, peel the potatoes and cut into fine dice. Cut bacon into strips and fry in a pan with the butter. Drain and transfer to a paper towel.

2.

At the end of cooking time, add the potatoes and continue to cook for about 15 minutes. Stir in creme fraiche and season with salt and Tabasco sauce.

3.

Divide the bean stew among 4 bowls, sprinkle with the fried bacon and garnish with freshly ground pepper.