Chard and White Bean Stew

Chard and White Bean Stew is a hearty, rustic dish from the Mediterranean region, particularly popular in Italian and Greek cuisines. It typically features Swiss chard (a leafy green), white beans like cannellini or Great Northern beans, tomatoes, garlic, onions, and herbs such as oregano or thyme, all simmered together into a comforting stew.

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🍽️ Nutrition at a glance

This stew is generally high in protein and fiber from the white beans, while being low in fat and moderate in carbohydrates, making it a balanced meal. It provides key nutrients like iron, calcium, and vitamins A and C from the chard, with a rough calorie ballpark of around 250-350 per serving depending on portion size and added ingredients.

Nutrition breakdown

Calories	220 kcal
Protein	14 g
Carbs	32 g
Fat	4 g
Fiber	10 g
Sugar	4 g
Sodium	480 mg
Potassium	680 mg
Iron	5.5 mg
Vitamin A	5500 IU
Vitamin C	25 mg
Vitamin K	300 mcg
Folate	180 mcg
Magnesium	110 mg
Calcium	130 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish reflects the Mediterranean diet's emphasis on plant-based ingredients and simplicity, often served as a budget-friendly, nourishing meal. Nutritionally, it's unique for combining the iron-rich chard with vitamin C from tomatoes, which enhances iron absorption, making it particularly beneficial for vegetarians or those seeking plant-powered nutrition.