Sardine And White Bean Stew With Couscous [Bulkbites.com]

• Servings: 1
• Time: 30 minutes

Who doesn’t love hot and smoking stew? Here’s a tempting stew recipe made with sardine and white bean. Sardines are a great source of protein, minerals and vitamins. They are rich in monounsaturated fat and therefore good for the heart. Plenty of vitamin D and calcium are found in sardines which helps to maintain bone density. White beans go well with sardines in this stew and make it even healthier. This stew is rich in protein, fiber, vitamins and minerals. I love to serve this along with couscous to make for a wholesome meal.

Nutrition

• calories: 608
• protein: 33
• carbs: 75
• fat: 20
• saturated fat: 6.67
• polyunsaturated fat: 0.66
• monounsaturated fat: 2.99
• cholesterol: 40
• sodium: 488
• potassium: 714
• dietary fiber: 7.62
• sugars: 3.99
• vitamin a: 466
• vitamin c: 11
• calcium: 97
• iron: 4
• magnesium: 0
• complex carbs: 63.39
• other fats: 9.68

Ingredients

• 1 serving Sclafani Portuguese Sardines Skinless and Boneless
• 0.2 cup Beans, white, mature seeds, cooked, boiled, with salt
• 0.5 cup grated Carrots, raw
• 0.5 cup, sliced Fennel, bulb, raw
• 1 ounce Tomatoes, crushed, canned
• 1 tbsp chopped Garlic
• 1 1 tsp Crushed red pepper flakes
• 1 tsp Oil, olive, salad or cooking
• 1 tsp Spices, parsley, dried
• 1 dash Salt, table
• 1 tsp Spices, pepper, black
• 1 ounce Couscous, dry
• 2 ounce Water

Instructions

• Bring the water to a boil. Stir in salt and couscous and turn off the heat. Let it stand for 5 minutes. Drain and set aside.
• Heat the oil in a skillet. Add garlic, carrots, and fennel. Cook for 1-2 minutes until soft.
• Add tomatoes, chili flakes, beans and sardines. Stir and cook for 5 minutes.
• Add parsley, salt and pepper. Mix well and cook for another 2 minutes.
• To serve, ladle couscous in a bowl and top with stew.