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Soups, stews & curries · 4 servings

Tomato & haricot bean stew with garlic toast

A thick rosemary tomato stew with white beans and spinach, served with crisp wholemeal garlic toast.

Curries, stews & chilli
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Tomato & haricot bean stew with garlic toast · Per serving (1 of 4)

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42 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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At a glance

Vegan · 20 minutes active preparation · 50 minutes total · meal

Method range: 2–8 servings.

Contains: wheat, gluten. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy
1929 kJ
Protein
23.4 g
Carbs
55.8 g
Fat
9.3 g
Iron
7.5 mg
Calcium
302.1 mg
Folate
559.8 µg
Vitamin C
30.4 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Ingredients

Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.

  • Olive oil, divided25 g
  • Brown onion, diced160 g
  • Carrot, diced200 g
  • Celery, diced120 g
  • Fresh garlic, crushed and divided18 g
  • Dried rosemary2 g
  • Paprika4 g
  • Ground black pepper1 g
  • No-added-salt canned tomatoes, undrained800 g
  • Prepared vegetable stock250 g
  • Tap water250 g
  • Cooked drained haricot beans600 g
  • Baby spinach200 g
  • Iodised salt1 g
  • Wholemeal bread240 g
  • Lemon juice30 g

Method

  1. Heat 15 g of the olive oil in a large heavy saucepan over medium heat. Add the onion, carrot and celery and cook for 8–10 minutes until softened and lightly golden. Add 12 g garlic, rosemary, paprika and pepper and stir for 30 seconds.
  2. Add the canned tomatoes, stock, water and drained haricot beans. Bring to a boil, then reduce to a steady simmer. Cook uncovered for 18–22 minutes, stirring occasionally, until the vegetables are tender and the liquid is noticeably reduced.
  3. Scoop about one quarter of the beans and vegetables against the side of the pan and mash roughly with a fork or potato masher. Stir them back through. Add the spinach and iodised salt and cook for 2 minutes until the spinach wilts and the stew lightly coats a spoon.
  4. Meanwhile, mix the remaining 10 g olive oil with the remaining 6 g garlic. Brush it over the wholemeal bread. Bake on a tray at 200°C conventional or 180°C fan-forced for 6–8 minutes, turning once, until crisp at the edges. Choose bread labelled without milk, egg or honey for the stated vegan version.
  5. Remove the stew from the heat and stir in the lemon juice. Taste, then divide between four bowls and serve with the garlic toast. If the stew becomes too thick while standing, loosen it with a small splash of hot water.

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Nutrition

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Tomato & haricot bean stew with garlic toast · Per serving (1 of 4)

Choose a shortcut, or tick individual nutrients. The copied results use the amounts shown in this recipe or food.

42 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
NutrientAmountReference comparison
1929 kJCooking estimate incomplete—
23.4 gCooking estimate incomplete—
9.3 gCooking estimate incomplete—
25.1 gCooking estimate incomplete101%AI · reported contribution only
55.8 gCooking estimate incomplete—
302 mgCooking estimate incomplete30%RDI · reported contribution only
55 µgCooking estimate incomplete37%RDI · reported contribution only
7.5 mgCooking estimate incomplete42%RDI · reported contribution only
0.00 µgCooking estimate incomplete0%RDI · reported contribution only
560 µgCooking estimate incomplete140%RDI · reported contribution only
30.4 mgCooking estimate incomplete68%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.

MorselMetrics kitchen ideas · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.

  • Olive oil, divided: Whole-recipe edible weight.
  • Brown onion, diced: Whole-recipe edible weight.
  • Carrot, diced: Whole-recipe edible weight.
  • Celery, diced: Whole-recipe edible weight.
  • Fresh garlic, crushed and divided: Whole-recipe edible weight.
  • Dried rosemary: Whole-recipe edible weight.
  • Paprika: Whole-recipe edible weight.
  • Ground black pepper: Whole-recipe edible weight.
  • No-added-salt canned tomatoes, undrained: Whole-recipe edible weight.
  • Prepared vegetable stock: Generic prepared stock; choose a vegan-labelled product for the stated vegan version.
  • Tap water: Whole-recipe edible weight.
  • Cooked drained haricot beans: Drained edible weight, about three cans depending on brand. Boiled haricot beans are used as the closest AFCD composition proxy for canned white beans.
  • Baby spinach: Whole-recipe edible weight.
  • Iodised salt: Whole-recipe edible weight.
  • Wholemeal bread: Weight before toasting. Choose a loaf labelled without milk, egg or honey for the stated vegan version.
  • Lemon juice: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • Olive oil, divided: Oil, olive
  • Brown onion, diced: Onion, mature, brown skinned, peeled, raw
  • Carrot, diced: Carrot, mature, peeled, fresh, raw
  • Celery, diced: Celery, fresh, raw
  • Fresh garlic, crushed and divided: Garlic, peeled, fresh, raw
  • Dried rosemary: Rosemary, dried
  • Paprika: Paprika, dry powder
  • Ground black pepper: Pepper, black, ground
  • No-added-salt canned tomatoes, undrained: Tomato, whole, canned in tomato juice, no added salt, undrained
  • Prepared vegetable stock: Stock, liquid, all flavours (except fish), prepared from commercial powder or cube
  • Tap water: Water, tap
  • Cooked drained haricot beans: Bean, haricot, dried, boiled, drained
  • Baby spinach: Spinach, baby, fresh, raw
  • Iodised salt: Salt, table, iodised
  • Wholemeal bread: Bread, from wholemeal flour
  • Lemon juice: Juice, lemon

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