This recipe has Fiber as 56.1% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.8% of RDA
• Calories: 19.5% of RDA
• Carbs: 23.1% of RDA
• Fat (total lipid): 10.4% of RDA
• Fiber: 56.1% of RDA
• Fructose: 4.6% of RDA
• Protein: 20.7% of RDA
• Sodium: 3.5% of RDA
• Sugar: 20.7% of RDA
• Vitamin A (IU): 41.3% of RDA
• Vitamin B6: 23.2% of RDA
• Vitamin C: 29.9% of RDA
• Iron: 1.4% of RDA
• Magnesium: 53.4% of RDA
• Manganese: 36.8% of RDA
• Niacin: 13.6% of RDA
• Potassium: 57.6% of RDA
• Zinc: 26.2% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Heat olive oil in a large heavy frying pan large enough to hold all ingredients.
2.
Add onion, garlic, thyme, fennel, and sage and saute, stirring a few times, until the onions are softened and starting to brown. This will take about 8 minutes.
3.
While onions cook wash mushrooms, trim off woody stems, and cut mushrooms into quarters or sixths. When onions are slightly browned, add mushrooms and 1/4 cup stock, and let simmer covered for 5-6 minutes, until mushrooms have shrunk somewhat and released their juice.
4.
While mushrooms cook drain the beans into a colander placed in the sink and rinse with cold water until no more foam appears.
5.
After mushrooms have cooked 5-6 minutes, add drained beans, tomatoes and juice, and 1/2 cup chopped parsley to the pan. Cover again and simmer 10 minutes more.
6.
After 10 minutes the stew should be slightly thickened and flavors should be well-blended. Season to taste with salt and fresh ground black pepper.
7.
Serve hot, over brown rice or whole wheat pasta, or just in a bowl as a meatless stew. This is great topped with freshly-grated parmesan cheese.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
2.
Make it Soy Free!
A soy-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 390
Protein 23.3 g
Carbohydrates 63.6 g
Iron 0.26 mg
Fiber 15.7 g
Calcium 18.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
