Recipes · Spanish · Stews
Fabes con Almejas (White Beans with Clams)
One serving has 438 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (470%), copper (90%), manganese (88%), selenium (74%), folate (72%) and vitamin K (68%). Ready in 95 minutes.
- Preparation: 20 min
- Cooking: 75 min
- Makes: 1 serving (403 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: shellfish
Ingredients
- 70 g Cannellini beans, dried
- 100 g Clams, raw
- 10 g Olive oil
- 30 g Onions, raw
- 8 g Garlic, raw
- 1.5 g Paprika
- 0.3 g Bay leaves
- 3 g Parsley, fresh
- 0.05 g Saffron
- 0.5 g Salt
- 180 g Water
Method
- Soak the dried beans in plenty of cold water for at least 8 hours, then drain.
- Put the beans in a pot with the water, onion and bay leaf, bring to a boil, then skim and simmer gently for about an hour until tender, topping up water as needed.
- Scrub the clams and soak them in cold salted water for 20 minutes so they release any grit, then drain.
- In a separate pan, warm the olive oil and cook the garlic and paprika briefly until fragrant.
- Stir the garlic mixture and saffron into the beans and their broth, then season with the salt.
- Add the clams, cover and cook for 3-5 minutes until they open; discard any that stay shut.
- Scatter with parsley and serve the beans and clams in their broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 438 kcal | 21% |
| Carbohydrates | 52.5 g | |
| Water | 301 mL | |
| Fiber | 12 g | 41% |
| Protein | 32.2 g | 67% |
| Tryptophan | 0.41 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.3 g | |
| Methionine | 0.68 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 0.77 g | |
| Fat | 11.9 g | |
| Monounsaturated | 7.5 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 1.3 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 30 mg | |
| Calcium | 244 mg | 24% |
| Copper | 0.81 mg | 90% |
| Iron | 9.8 mg | 55% |
| Magnesium | 163 mg | 53% |
| Manganese | 1.6 mg | 88% |
| Phosphorus | 437 mg | 62% |
| Potassium | 1,432 mg | 30% |
| Selenium | 41 µg | 74% |
| Sodium | 819 mg | |
| Zinc | 3.4 mg | 42% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 0.97 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.79 mg | 16% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 288 µg | 72% |
| Cobalamin (vitamin B12) | 11.3 µg | 470% |
| Choline | 116 mg | 27% |
| Vitamin A | 141 µg | 20% |
| Vitamin C | 8.9 mg | 12% |
| Vitamin D (D2 + D3) | 1 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 60.8 µg | 68% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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