This hearty white bean stew is a comforting, nutrient-packed meal ready in just 30 minutes.
Packed with fiber-rich beans, vitamin-loaded vegetables, and aromatic herbs, it delivers plant-based protein and heart-healthy fats while keeping saturated fat low.
Quick, simple, and satisfying, it’s perfect for everyday dinners, meal prep, or a cozy weeknight supper that leaves you nourished and energized.
White Bean Stew
Equipment
- (1) Large pot or Dutch oven
- 1 Cutting board
- 1 Chef’s knife
- 1 Measuring Cup
- 1 tablespoon measure
- 1 teaspoon measure
- 1 teaspoon measure
Ingredients
- 1 tbsp extra virgin olive oil divided
- 1 medium onion diced
- 2 medium carrots peeled and sliced
- 2 celery ribs sliced or diced
- 1 medium potato peeled and diced
- 4 garlic cloves minced
- 1 tsp smoked paprika
- ½ tsp dried rosemary
- ½ tsp dried thyme
- 2 bay leaves
- ⅛ –¼ tsp cayenne pepper optional
- 3 cans 15 oz each white beans, drained
- 3 cups 720 ml low-sodium vegetable broth
- 1 tsp sea salt or to taste
- ⅛ tsp black pepper or to taste
- 1 cup fresh parsley chopped
- 1 small garlic clove grated
- 2 tbsp fresh lemon juice
- ½ tsp lemon zest
- ½ tbsp extra virgin olive oil
Instructions
- Heat the Olive Oil: Start by placing a large pot or Dutch oven over medium heat.Pour in 1 tablespoon of extra virgin olive oil and allow it to warm gently. The oil should shimmer slightly but not smoke. This will create a flavorful base for your stew and help the vegetables release their natural sweetness.
- Sauté the Onion: Add the diced onion to the pot. Stir occasionally with a wooden spoon, letting it soften and turn translucent. This should take about 5 minutes.The aroma of the onions cooking is the first sign that your stew is developing its savory foundation.
- Add Aromatic Garlic: Once the onion is soft, stir in the minced garlic. Allow it to cook for about 30–60 seconds, just until fragrant. Be careful not to let it burn, as garlic can turn bitter quickly. This step infuses the stew with a warm, garlicky aroma that complements the beans perfectly.
- Introduce the Vegetables: Add the sliced carrots, diced celery, and cubed potato to the pot. Stir to coat them evenly in the oil and garlic mixture. Let them cook for 1–2 minutes, allowing the edges to soften slightly. These vegetables bring sweetness, texture, and nutrients to the stew.
- Season with Herbs and Spices: Sprinkle in the smoked paprika, dried rosemary, dried thyme, and optional cayenne pepper. Stir well to combine. This is where the stew begins to develop its depth of flavor. The smoked paprika adds warmth, while rosemary and thyme contribute a subtle, earthy aroma.
- Add the Beans and Broth: Pour in the drained white beans and vegetable broth. Stir everything together gently, ensuring the beans are evenly distributed. The beans add a creamy texture and a rich source of plant-based protein.
- Incorporate Bay Leaves and Seasoning: Tuck the bay leaves into the stew. Add 1 teaspoon of sea salt and ⅛ teaspoon of black pepper, adjusting to taste. These seasonings enhance the natural flavors of the vegetables and beans, creating a well-balanced, savory base.
- Simmer the Stew: Bring the mixture to a gentle simmer over medium heat. Once simmering, cover the pot with a lid and reduce the heat slightly. Let the stew cook for about 20 minutes, stirring occasionally. Check the potatoes and carrots with a fork—they should be tender but not mushy. If you prefer a thinner consistency, add a splash of extra vegetable broth or water.
- Prepare the Finishing Touches: While the stew is simmering, chop the fresh parsley and grate the small garlic clove. Measure out the lemon juice and zest. These bright, fresh ingredients will elevate the flavor and add a refreshing note to the hearty stew.
- Combine Fresh Ingredients: Once the vegetables are tender, remove the pot from heat. Stir in the chopped parsley, grated garlic, lemon juice, lemon zest, and ½ tablespoon of extra virgin olive oil. Taste and adjust the seasoning if needed, adding more salt, pepper, or lemon juice to suit your preference. These finishing touches add brightness, freshness, and a subtle richness to the stew.
- Serve the Stew: Ladle the hot stew into bowls. For a satisfying finish, serve with crusty bread, crostini, or black pepper focaccia. If you’re not keeping it vegan, a sprinkle of freshly grated Parmesan can be added for extra indulgence. Enjoy this warm, comforting, protein-rich meal that’s perfect for any day of the week.
Notes
- Use any type of white beans, such as cannellini, navy, or Great Northern beans. Canned beans save time, but cooked dried beans work too.
- Adjust the consistency with extra vegetable broth or water depending on your preference for a thicker or more soup-like stew.
- For a spicier version, increase the cayenne pepper or add a pinch of red chili flakes.
- Fresh herbs like parsley enhance the flavor at the end; dried herbs added too early can lose their aroma.
- Lemon juice and zest brighten the stew and should be added at the very end to maintain freshness.
- This recipe keeps well and is ideal for meal prep or freezing for later.
Chef’s Secrets For Flavor
To elevate your white bean stew, focus on layering flavors.
Begin by sautéing onions slowly until they are fully translucent; this unlocks natural sweetness.
Toasting spices like paprika and dried herbs briefly with the vegetables enhances their aroma and depth.
Finish with fresh parsley, lemon juice, and zest to add brightness and balance the earthy flavors.
Using a mix of beans and freshly grated garlic at the end adds texture and a subtle richness that transforms a simple stew into a flavorful, satisfying dish.
Serving Suggestions For Every Meal
White bean stew pairs beautifully with a variety of sides. Serve it alongside crusty bread, garlic crostini, or focaccia to soak up the flavorful broth.
For a lighter option, pair with a crisp green salad or roasted vegetables.
Top with grated Parmesan or a dollop of vegan cream for added richness.
It also works well as a filling for grain bowls, alongside quinoa or brown rice, making it versatile enough for lunch, dinner, or meal-prep plans.
Storage Tips For Freshness
This stew stores exceptionally well, making it perfect for meal prep.
Allow it to cool to room temperature before transferring to airtight containers.
Refrigerated, it keeps for 4–5 days, and the flavors often improve overnight as the herbs and lemon meld.
For longer storage, freeze in single-serving portions for up to 3 months.
Reheat gently on the stovetop or in the microwave, adding a splash of broth if it has thickened.
Avoid overcooking during reheating to maintain the vegetables’ texture and bean integrity.
Frequently Asked Questions
1. Can I use dried beans instead?
Yes! If using dried beans, soak them overnight and cook until tender before adding to the stew. Adjust the cooking time slightly, as pre-cooked beans are ready to mix in immediately, whereas dried beans will need longer cooking.
2. Is this stew suitable for vegan diets?
Absolutely. All ingredients are plant-based, and it’s naturally free of dairy and animal products. Optional toppings like Parmesan can be omitted or substituted with vegan cheese alternatives.
3. Can I make this stew spicier?
Yes, add more cayenne pepper, a pinch of crushed red pepper flakes, or even a small diced chili while cooking the vegetables. Taste as you go to ensure it reaches your preferred level of heat.
4. Can I prepare this stew ahead of time?
Definitely. The flavors often improve when allowed to rest for a few hours or overnight. Store in the fridge and reheat gently. For meal prep, divide into single-serving containers for convenient lunches or dinners.
5. Can I swap the vegetables or herbs?
Yes, this recipe is flexible. Sweet potatoes, parsnips, or bell peppers can replace or supplement the existing vegetables. Herbs like thyme, oregano, or basil can be used instead of parsley, but add fresh herbs at the end for maximum flavor.
