Home healthy meals Hearty Four Bean Stew

Hearty Four Bean Stew

written by Head Health Nutter January 30, 2008

A few people were wondering if I rinsed my canned beans when I made the Hearty Four Bean Stew. Since I truly believe living healthy should be a pleasure, and considering my past experience in cooking without rinsing beans, I decided to rinse them.

It turned out alright. Instead of cooking it over the stove, I put it all in the crock-pot to cook over night. My opinion: it needs more flavour – so I add Frank’s Red Hot Sauce with lime and it ain’t half bad. I hope you try out the recipe, either not rinsing the beans or adding your own flair, and let me know how it turns out.

I don’t want to simply trash this recipe (but I still want to rinse my beans) because beans are super nutritious as they are high in protein, fiber and anti-oxidant properties. And let’s not forget that because beans have a low glycemic index, they sate your hunger long after most foods.

For all you nutritional numbers health nuts, here they are for the Hearty Four Bean Stew recipe:


Calories: 384.9
Total Fat: 9.4 g
Sat. Fat: 1.5 g
Poly Fat: 1.7 g
Mono Fat: 5.6 g
Cholesterol: 2.4 mg
Sodium: 953.1 mg
Potassium: 1,157.5 mg
Total Carbs: 60.6 mg
Dietary Fiber: 18.3 g
Sugars: 4.6 g
Protein: 18.1 g

Vitamin A: 156%
Vitamin B-6 19.6%
Vitamin C 23.1%
Vitamin E 2.1%
Calcium 11.3%
Copper 25.9%
Folate 68.2%
Iron 27.2%
Magnesium 29.3%
Manganese 55.3%
Niacin 15.3%
Pantothenic Acid 8.3%
Phosphorus 31.9%
Riboflavin 16.3%
Selenium 13.2%
Thiamin 28.9%
Zinc 14.8%

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