Chickpea and Cannellini Bean Stew
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
401
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 401 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 13.4 μg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 637 mg | (16 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅛ cups dried cannellini beans (soaked overnight and drained)
- ½ cup dried chickpeas (garbanzo beans)
- 1 shallot (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 red chili pepper (deseeded and finely chopped)
- 2 Tbsps olive oil
- ¾ cup canned Tomatoes (chopped)
- ⅔ cup Vegetable broth (approx.)
- 2 ⅔ cups waxy potatoes (peeled and chopped into bite-size chunks)
- Garnish
- fresh cilantro
Preparation steps
1.
Bring the beans to a boil in a large pan of salted water, cover and simmer for around 45 minutes until nearly cooked through.
2.
Sweat the shallots, garlic and chili in hot oil.
3.
Add the tomatoes, vegetable broth and potatoes, season with salt and pepper and simmer for around 20 minutes, stirring occasionally. If the mixture becomes too dry, add a little more vegetable broth.
4.
Stir in the drained beans, season to taste with salt and pepper and serve garnished with cilantro leaves.
