Your Recipe

Bacon and white bean stew

Ingredient Amount Calories
Onions 220g 88kcal
Spinach, raw 100g 23kcal
Beans white,raw 800g 2664kcal
Garlic 12g 18kcal
Olive oil 28g 248kcal
Bacon, pre-sliced, reduced/low sodium, unprepared 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.

Nutrition Facts
Portion Size 335 g | ml
Amount Per Portion 943
3947
kcal
kilojoules
% Daily Value *
Total Fat 27g 34%
Saturated Fat 1.4g 7%
Sodium 266mg 12%
Total Carbohydrate 128g 47%
Dietary Fiber 32g 114%
Sugar 7.1g
Protein 54g 108%
Vitamin D 0mcg 0%
Calcium 525mg 40%
Iron 22mg 122%
Potassium 4050mg 86%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.566 mg 31%
Vitamin B6 0.788 mg 46%
Cobalamin [B12] 0.225 mcg 0%
Floate [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%
Betaine 25.712 mg 0%
Choline 141.297 mg 26%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 128 g 47%
Sugars 7.1 g 14%
Dietary fiber 31.9 g 114%
Carbohydrate 127.6 g 0%
Net carbs 121g
Aminoacids
Nutrient Amount DV
Alanine 2.332 g 0%
Arginine 3.372 g 0%
Aspartic acid 6.302 g 0%
Cysteine 0.584 g 0%
Glutamic acid 8.235 g 0%
Glycine 2.132 g 0%
Histidine 1.557 g 0%
Isoleucine 2.38 g 0%
Leucine 4.273 g 0%
Lysine 3.78 g 0%
Methionine 0.873 g 0%
Phenylalanine 2.812 g 0%
Proline 2.246 g 0%
Serine 2.821 g 0%
Threonine 2.261 g 0%
Tryptophan 0.64 g 0%
Tyrosine 1.576 g 0%
Valine 2.79 g 0%
Minerals
Nutrient Amount DV
Calcium 524.7 mg 40%
Copper 2.05 mg 227%
Fluoride 0.61 mcg 0%
Iron 21.87 mg 122%
Magnesium 411.4 mg 98%
Manganese 3.94 mg 171%
Phosphorus 715.79 mg 57%
Potassium 4049.6 mg 86%
Selenium 26.55 mcg 48%
Sodium 266.1 mg 12%
Zinc 8.14 mg 74%
Other
Nutrient Amount DV
Water 116.409 g 0%
Ash 10.148 g 0%