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Nutrition score

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🍽️
Borlotti bean & tomato stew
17 Nutrition score
Dinner 🥄 10 min prep 🔥 35 min cook 👤 4 servings

A rustic Italian-style stew with borlotti beans slow-cooked in tomatoes, garlic and herbs. Serve with crusty bread.

vegan high protein high fibre
Ingredients (per serving)
Method
  1. 1 Sauté onion and garlic in olive oil until very soft.
  2. 2 Add tomatoes, borlotti beans and vegetable stock.
  3. 3 Add fresh herbs and simmer on low heat for 30 minutes.
  4. 4 Season generously.
  5. 5 Serve in deep bowls with crusty bread for dipping.

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Nutrition per serving
244 kJ
Energy (kJ)
58 kcal
Energy (kcal)
11.1 g
Protein
3.4 g
Carbohydrate
2.8 g
Total Sugars
0.8 g
Fibre (NSP)
0.08 g
Fat
1.7 mg
Sodium
0 g
Salt
Micronutrient
Potassium 152 mg
Chloride 54.3 mg
Phosphorus 19 mg
Vitamin A (RAE) 13.9 µg
Folate 13.8 µg
Vitamin C 11.9 mg
Calcium 10.4 mg
Magnesium 6.1 mg
Vitamin K 3.1 µg
Niacin (B3) 0.366 mg
Vitamin E (alpha-TE) 0.253 mg
Iron 0.218 mg
Pantothenic Acid (B5) 0.165 mg
Selenium 0.14 µg
Zinc 0.09 mg
Manganese 0.09 mg
Vitamin B6 0.058 mg
Thiamin (B1) 0.045 mg
Copper 0.024 mg
Riboflavin (B2) 0.01 mg
Minerals
Iodine 1.5 µg
Fatty acids
Saturated fat 0.037 g
Polyunsaturated fat (PUFA) 0.027 g
Monounsaturated fat 0.016 g
Sugars (breakdown)
Fructose 1.2 g
Glucose (dextrose) 1.2 g
Sucrose 0.432 g
Carbohydrate (breakdown)
Starch 1.3 g
Amino acids
Glutamic acid 2 g
Aspartic acid 1.2 g
Leucine 0.895 g
Arginine 0.835 g
Lysine 0.814 g
Valine 0.63 g
Phenylalanine 0.582 g
Isoleucine 0.505 g
Serine 0.504 g
Proline 0.496 g
Alanine 0.473 g
Threonine 0.44 g
Tyrosine 0.391 g
Glycine 0.391 g
Histidine 0.289 g
Methionine 0.182 g
Cysteine 0.165 g
Tryptophan 0.146 g
Carotenoids
Beta-carotene 167 µg
Proximate
Water 106 g
Vitamins
Biotin (Vitamin B7) 0.9 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.745 g
Omega-3 (Alpha-linolenic acid) 0.111 g
Flavonols
Quercetin 7.8 mg
Isorhamnetin 0.916 mg
Myricetin 0.572 mg
Kaempferol 0.182 mg
Flavones
Apigenin 0.052 mg
Luteolin 0.038 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.016 mg
Anthocyanins
Delphinidin (total glycosides) 0.856 mg
Cyanidin (total glycosides) 0.638 mg
Pelargonidin (total glycosides) 0.004 mg
Isoflavonoids
Isoflavonoids (total) 0 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.