Seafood and Bean Stew

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Seafood and Bean Stew
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Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 12 h. 45 min.
Ready in
Calories:
452
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie452 kcal(22 %)
Protein41.82 g(43 %)
Fat11.21 g(10 %)
Carbohydrates35.52 g(24 %)
Sugar added0 g(0 %)
Roughage6.96 g(23 %)
Vitamin A240.59 mg(30,074 %)
Vitamin D0 μg(0 %)
Vitamin E2.14 mg(18 %)
Vitamin B₁0.36 mg(36 %)
Vitamin B₂0.69 mg(63 %)
Niacin13.36 mg(111 %)
Vitamin B₆0.39 mg(28 %)
Folate112.9 μg(38 %)
Pantothenic acid1.62 mg(27 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂113.35 μg(3,778 %)
Vitamin C66.75 mg(70 %)
Potassium1,569.08 mg(39 %)
Calcium230.55 mg(23 %)
Magnesium95.99 mg(32 %)
Iron7.99 mg(53 %)
Iodine0.75 μg(0 %)
Zinc4.49 mg(56 %)
Saturated fatty acids1.66 g
Cholesterol77.72 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2 tablespoons
1
onion (finely chopped)
2 cloves
garlic (finely chopped)
1
small, red chile pepper (finely chopped)
1 cup
3 cups
2
4 cups
clam (throw away any that are open)
½ teaspoon
medium Mustard
1
lemon (juice)
4
1 ¾ cups
dried, small White bean (e. g. cannellini, soaked overnight in plenty of cold water)
2 tablespoons
freshly chopped parsley (finely chopped)
How healthy are the main ingredients?
oniongarlicMustardlemonparsley

Preparation steps

1.
Heat the oil in a pan and fry the onions and garlic until translucent. Add the chillies, deglaze with the wine and fish stock, add a little salt and the bay leaves and bring to the boil. Add the clams, boil for 6-8 minutes and remove with a slotted spoon. Throw away any that have not opened.
2.
Add the mustard, ground black pepper, 1 tbsp of lemon juice and a few saffron threads to the pan. Add the beans and clams and heat through.
3.
Just before serving, remove the bay leaves and stir through the parsley.
4.
Spoon the bean stew into deep dishes and serve, with baguette if desired.