Hearty Bean Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 695 cal. | (33 %) | ||
| Protein | 48.45 g | (49 %) | ||
| Fat | 40.3 g | (35 %) | ||
| Carbohydrates | 36.6 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.34 g | (21 %) |
| Vitamin A | 1,019.05 mg | (127,381 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 1.35 mg | (11 %) | ||
| Vitamin B₁ | 0.81 mg | (81 %) | ||
| Vitamin B₂ | 0.38 mg | (35 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.63 mg | (45 %) | ||
| Folate | 60.79 μg | (20 %) | ||
| Pantothenic acid | 0.66 mg | (11 %) | ||
| Biotin | 8.07 μg | (18 %) | ||
| Vitamin B₁₂ | 1.88 μg | (63 %) | ||
| Vitamin C | 41.53 mg | (44 %) | ||
| Potassium | 871.51 mg | (22 %) | ||
| Calcium | 157.76 mg | (16 %) | ||
| Magnesium | 56.58 mg | (19 %) | ||
| Iron | 6.14 mg | (41 %) | ||
| Iodine | 1.8 μg | (1 %) | ||
| Zinc | 5.61 mg | (70 %) | ||
| Saturated fatty acids | 12.85 g | |||
| Cholesterol | 157.92 mg |
Ingredients
- Ingredients
- 300 grams thick white Beans (dried)
- 2 onions
- 2 cloves
- 1 bay leaf
- 1 small ham hock
- 2 garlic cloves
- 2 carrots
- 4 scallions
- 4 Tomatoes
- 2 rosemary
- 2 Tbsps ground paprika
- 400 grams Pork sausage (sliced)
- salt
- freshly ground peppers
- 2 handfuls parsley
- 2 tsps lemon zest
Preparation steps
Soak beans overnight in plenty of cold, unsalted water.
Peel 1 onion and attach d bay leaf with cloves. Add onion to a pot with the beans and the rinsed pork shank, cover with water, cover pot and cook until tender, about 1.5 hours. Add some water if needed and skim foam.
Meanwhile, peel garlic cloves, carrots and remaining onion and dice everything small. Rinse scallions, trim and cut into rings. Scald tomatoes in hot water, rinse in cold water, peel, quarter and remove seeds. Coarsely dice and add to the stew about 45 minutes before end of cooking time with the sprigs of rosemary, paprika and sausage. Finally, remove the pork shank, remove meat from the bone, discard skin if desired and coarsely chop the meat. Remove the studded onion from the stew, add pork back to the stew and season with salt and pepper. Rinse the parsley, shake dry and coarsely chop the leaves. Mix parsley with the lemon zest, sprinkle over the stew and serve.
