Your Recipe

Bacon and white bean stew

Zutat  Menge  Kalorien 
Zwiebeln 220g 88kcal
Spinat, roh 100g 23kcal
Bohnen weiß, roh 800g 2664kcal
Knoblauch 12g 18kcal
Olivenöl 28g 248kcal
Speck, vorgeschnitten, natriumarm/reduziert, unzubereitet 180g 733kcal

Recipe Instructions:

Ingredients
2 tbsp olive oil
2 medium onions, thinly sliced
8–12 rashers smoked streaky bacon (about 180g/6oz), cut into 2cm/¾in pieces
4 garlic cloves, thinly sliced
2 x 400g tins cannellini beans, drained and rinsed
1 chicken stock cube
100g/3½oz young spinach leaves, roughly 4 large handfuls (or 1 small savoy cabbage, trimmed and shredded)
salt and black pepper

Method
Heat the oil in a large saucepan over a medium heat and fry the onion for about 3 minutes or until starting to soften and colour, stirring regularly. Add the bacon and continue to fry for 2 minutes more, or until lightly browned. Scatter over the garlic and fry for 1 minute, stirring regularly.

Add the cannellini beans, season with salt and pepper and fry for 2 minutes, stirring.

Crumble over the stock cube and stir in 600ml/20fl oz water. Bring the liquid to the boil, then reduce the heat and simmer for about 5 minutes, stirring occasionally (if using cabbage instead of spinach, add it at this point).

Add the spinach and cook for 1–2 minutes or until well wilted, stirring. Season with pepper and serve.

Nährwertangaben 
Portionsgröße  335 g | ml
Menge pro Portion  943
3947
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 27g 34%
Gesättigte Fettsäuren  1.4g 7%
Natrium 266mg 12%
Gesamte Kohlenhydrate  128g 47%
Ballaststoffe  32g 114%
Zucker  7.1g
Protein  54g 108%
Vitamin D 0mcg 0%
Kalzium 525mg 40%
Eisen  22mg 122%
Kalium 4050mg 86%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 117.25 mcg 13%
Thiamin [B1] 0.925 mg 77%
Riboflavin [B2] 0.357 mg 27%
Niacin [B3] 1.224 mg 8%
Pantothensäure [B5] 1.566 mg 31%
Vitamin B6 0.788 mg 46%
Cobalamin [B12] 0.225 mcg 0%
Folat [B9] 835.04 mcg 0%
Vitamin C 12.031 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 2.142 mg 14%
Vitamin K 136.435 mcg 114%
Betain 25.712 mg 0%
Cholin 141.297 mg 26%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  128 g 47%
Sugars 7.1 g 14%
Ballaststoffe  31.9 g 114%
Carbohydrate 127.6 g 0%
Netto-Kohlenhydrate 121g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.332 g 0%
Arginin 3.372 g 0%
Asparaginsäure 6.302 g 0%
Cystein 0.584 g 0%
Glutaminsäure 8.235 g 0%
Glycin 2.132 g 0%
Histidin 1.557 g 0%
Isoleucin 2.38 g 0%
Leucin 4.273 g 0%
Lysin 3.78 g 0%
Methionin 0.873 g 0%
Phenylalanin 2.812 g 0%
Prolin 2.246 g 0%
Serin 2.821 g 0%
Threonin 2.261 g 0%
Tryptophan 0.64 g 0%
Tyrosin 1.576 g 0%
Valin 2.79 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 524.7 mg 40%
Kupfer 2.05 mg 227%
Fluorid 0.61 mcg 0%
Eisen  21.87 mg 122%
Magnesium 411.4 mg 98%
Mangan 3.94 mg 171%
Phosphor 715.79 mg 57%
Kalium 4049.6 mg 86%
Selen 26.55 mcg 48%
Natrium 266.1 mg 12%
Zink 8.14 mg 74%
andere
Nährstoff Menge  DV
Wasser 116.409 g 0%
Asche 10.148 g 0%