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Hearty Mediterranean White Bean and Zucchini Stew with Tomatoes
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Hearty Mediterranean White Bean and Zucchini Stew with Tomatoes

Lunch Dinner/Supper Vegan High fiber Gluten-free Tomato Dinner
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
35 min
Number of portions
3
Cena (Lidl)
$2.73
Cost of one portion
$0.91
Number of ingredients needed for preparation
9
Total calories
878
Calories per 1 portion
293 kcal
Amount of protein per portion
14g
Amount of fat per portion
8g
Amount of carbohydrates per portion
42g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Cooked white beans

Cooked white beans

#Vegan #Vegetarian #Gluten-free #Lactose-Free #High Fiber
100 Gram (100 Gram) • 144 kcal • $0.25
B: 9.7g
T: 0.5g
W: 25.1g
144 kcal
Zucchini

Zucchini

#Zucchini #Vegan #Vegetarian #Gluten-free #Lactose-Free
83.33 Gram (83.3 Gram) • 16 kcal • $0.14
Zucchini
B: 1g
T: 0.1g
W: 2.7g
16 kcal
Carrot

Carrot

#Carrots #Carrot #Vegan #Vegetarian #Gluten-free
33.33 Gram (33.3 Gram) • 14 kcal • $0.03
Carrot
B: 0.3g
T: 0.1g
W: 2.9g
14 kcal
Celery Stalk

Celery Stalk

#Celery #Vegan #Vegetarian #Gluten-free #Lactose-Free
20 Gram (20 Gram) • 4 kcal • $0.03
Celery Mugwort-Celery-Spice Syndrome
B: 0.2g
T: 0g
W: 0.7g
4 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
33.33 Gram (33.3 Gram) • 14 kcal • $0.03
Onion
B: 0.4g
T: 0g
W: 3.1g
14 kcal
Canned chopped tomatoes

Canned chopped tomatoes

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
133.33 Gram (133.3 Gram) • 33 kcal • $0.33
B: 1.6g
T: 0.3g
W: 6g
33 kcal
Garlic

Garlic

#Chickpea #Vegan #Vegetarian #Gluten-free #Lactose-Free
3.33 Gram (3.3 Gram) • 6 kcal • $0.01
Garlic
B: 0.2g
T: 0g
W: 1.1g
6 kcal
Olive Oil

Olive Oil

#Olive Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
6.67 Gram (6.7 Gram) • 60 kcal • $0.08
Olive
B: 0.1g
T: 6.6g
W: 0g
60 kcal
Dried Marjoram

Dried Marjoram

#Vegan #Vegetarian #Gluten-free #Lactose-Free #High-protein
1 Gram (1 Gram) • 4 kcal
Mugwort-Celery-Spice Syndrome Celery
B: 0.1g
T: 0.1g
W: 0.6g
4 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Hearty Mediterranean White Bean and Zucchini Stew with Tomatoes

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,83 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,83 €
100 kcal 0,28 €
20 g protein 1,22 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
0,83 € 0,83 € 1,66 € 3,32 €
Lidl +1%
0,84 € 0,84 € 1,68 € 3,36 €
Tesco +10%
0,91 € 0,91 € 1,82 € 3,64 €
Carrefour +13%
0,94 € 0,94 € 1,88 € 3,76 €
SPAR +16%
0,96 € 0,96 € 1,92 € 3,84 €

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Recipe Summary & Culinary Insights

Hearty Mediterranean White Bean and Zucchini Stew with Tomatoes is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 3) delivers 280.6 kcal of energy, 13.4 g protein, 7.9 g fat, 42.3 g net carbohydrates, and 11 g dietary fiber (glycemic index GI 30.8, glycemic load GL 39.1).

Key culinary ingredients include: Cooked white beans, Zucchini, Carrot, Celery Stalk, Onion, Canned chopped tomatoes, Garlic, Olive Oil, Dried Marjoram. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 35 minutes.

Recipe preparation steps

1
Finely dice the onion, peeled carrot, and celery stalk, and wash and slice the zucchini into half-moons.
2
Heat the olive oil in a heavy-bottomed pot, add the diced onion, carrot, and celery, and sauté over medium heat for 6–8 minutes until softened.
3
Stir in the minced garlic and sliced zucchini and cook for another 3 minutes, stirring regularly.
4
Pour in the canned chopped tomatoes, add the dried marjoram, cover with a lid, and simmer gently over low heat for about 15 minutes.
5
Fold in the cooked white beans, stir gently, and simmer for another 5 minutes so the flavors meld before serving hot.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 14
Zucchini Carrot Onion Garlic Olive Mugwort-Celery-Spice Syndrome Celery Zucchini Carrot Celery Mugwort-Celery-Spice Syndrome Onion Garlic Olive

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
293 kcal
Protein
13.6g
Fat
7.7g
Carbs
42.2g
Hearty Mediterranean White Bean and Zucchini Stew with Tomatoes
Bio-Analysis Recipe

Hearty Mediterranean White Bean and Zucchini Stew with Tomatoes

293 kcal B: 13.6g T: 7.7g W: 42.2g
Glycemic Load
IG 65 ŁG 82
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 103 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 19 µU/mL 31 µU/mL 33 µU/mL 27 µU/mL 18 µU/mL 12 µU/mL 8 µU/mL 6 µU/mL 86 mg/dL 105 mg/dL 118 mg/dL 122 mg/dL 116 mg/dL 105 mg/dL 96 mg/dL 89 mg/dL 86 mg/dL 122 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 20) leads to a controlled glucose rise up to ~122 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
20 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
122
mg/dL
P+F+Fiber buffer
0.91
🛡️ Glycemic buffering in this meal
Protein (13.6 g), fat (7.7 g), and dietary fiber (11.5 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 30.7 g
Simple sugars: 4.9 g Slowing fiber: 11.5 g
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