White Bean & Herb Stew
A comforting, rustic stew featuring creamy white beans, aromatic vegetables, tomatoes, and fresh herbs simmered in a savory vegetable broth. This hearty meal is rich in plant-based protein and fiber while fitting well within a High Power approach that emphasizes wholesome, minimally processed ingredients.
Servings 6 people
Calories 250kcal
Ingredients
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion diced
- 2 carrots diced
- 2 celery stalks diced
- 4 cloves garlic minced
- 1 tsp sea salt
- ½ tsp freshly ground black pepper
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 tsp chopped fresh rosemary
- ½ tsp smoked paprika
- ¼ tsp crushed red pepper flakes optional
- 2 tbsp tomato paste
- 1 14.5 oz can diced tomatoes, no salt added
- 2 15 oz cans cannellini beans, drained and rinsed
- 4 cups low-sodium vegetable broth
- 2 cups chopped kale or spinach
- 2 tbsp chopped fresh parsley
- 1 tbsp fresh lemon juice
- ¼ cup grated Parmesan cheese optional, for serving
Instructions
Sauté the Vegetables
- Heat olive oil in a Dutch oven or large soup pot over medium heat.
- Add:
- onion
- carrots
- celery
- Cook for 6–8 minutes, stirring occasionally until softened.
- Add garlic and cook for 1 minute.
Build Flavor
- Stir in:
- tomato paste
- thyme
- oregano
- rosemary
- paprika
- red pepper flakes
- salt
- pepper
- Cook for 1–2 minutes, allowing the tomato paste to caramelize slightly.
Simmer
- Add:
- diced tomatoes
- cannellini beans
- vegetable broth
- Bring to a gentle boil.
- Reduce heat and simmer uncovered for 25–30 minutes.
- For a creamier texture, mash about 1 cup of the beans against the side of the pot and stir them back into the stew.
Finish
- Stir in:
- kale or spinach
- Cook 3–5 minutes, until wilted.
- Add:
- parsley
- lemon juice
- Taste and adjust seasoning if needed.
Serve
- Ladle into bowls.
- Top with grated Parmesan if desired and serve with whole grain or artisan bread.
Notes
High Power Suggestions
- Add 8–12 ounces of cooked shredded chicken or turkey for additional protein.
- Stir in 1–2 scoops of unflavored collagen peptides after cooking (avoid boiling after adding).
- Replace part of the vegetable broth with homemade bone broth for additional richness.
- Add chopped zucchini or mushrooms for extra vegetables.
- Finish with a drizzle of high-quality extra virgin olive oil before serving.
Key Vitamins & Minerals (Approximate)
- Vitamin D: 0 mcg (0%)
- Calcium: 110 mg (8%)
- Iron: 4 mg (20%)
- Potassium: 780 mg (15%)
Ingredient Functionality
- Cannellini Beans: Provide a creamy texture along with plant-based protein and dietary fiber.
- Tomato Paste: Concentrates savory flavor and enriches the broth.
- Carrots, Celery & Onion: Form a classic aromatic base that adds sweetness and depth.
- Garlic: Contributes a robust savory flavor.
- Rosemary, Thyme & Oregano: Provide warm Mediterranean herbal notes that complement the beans.
- Leafy Greens: Add color, texture, and additional vitamins and minerals.
- Lemon Juice: Brightens the finished stew and balances the richness of the beans and broth.
- Extra Virgin Olive Oil: Adds richness while helping develop flavor during sautéing.
Storage
- Refrigerator: Store in an airtight container for up to 5 days.
- Freezer: Freeze for up to 3 months.
- Reheating: Warm gently over medium-low heat or microwave until heated through. Add a splash of broth if the stew thickens during storage.
