Protein-Packed Tomato White Bean Stew: Hearty, Healthy & Delicious
A warm bowl of Protein-Packed Tomato White Bean Stew offers both comfort and nourishment, making it an ideal meal for any day. Creamy white beans, rich tomatoes, and aromatic herbs combine to create a stew that’s hearty, filling, and loaded with protein. Each spoonful delivers a perfect balance of earthy flavors and subtle acidity from fresh tomatoes, complemented by the natural creaminess of the beans.
Whether you’re seeking a plant-based meal or a wholesome dinner option for the family, this stew is satisfying without being heavy. Its protein-rich ingredients support energy and muscle health, while the fiber from beans helps with digestion and fullness. With a few simple steps, you can create a vibrant, flavorful dish that feels like it’s been simmering for hours, perfect for weeknight dinners, meal prep, or cozy gatherings.
Ingredients Needed
| Ingredient | Quantity | Calories (Approx.) |
|---|---|---|
| Cannellini beans (cooked) | 2 cups | 360 |
| Diced tomatoes (canned or fresh) | 2 cups | 50 |
| Onion, chopped | 1 medium | 44 |
| Garlic cloves, minced | 3 | 13 |
| Carrots, diced | 2 medium | 50 |
| Celery, diced | 2 stalks | 20 |
| Olive oil | 2 tbsp | 240 |
| Vegetable broth | 2 cups | 30 |
| Tomato paste | 2 tbsp | 30 |
| Fresh spinach or kale | 2 cups | 14 |
| Dried oregano | 1 tsp | 3 |
| Dried thyme | 1 tsp | 2 |
| Salt | To taste | 0 |
| Black pepper | To taste | 2 |
| Red pepper flakes (optional) | 1/4 tsp | 1 |
| Lemon juice | 1 tbsp | 4 |
Step-by-Step Cooking Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add chopped onions, carrots, and celery. Cook until softened, about 5–7 minutes.
- Add Garlic and Herbs: Stir in garlic, oregano, thyme, and red pepper flakes (if using) for 1 minute until fragrant.
- Incorporate Tomato Base: Add diced tomatoes and tomato paste, stirring to combine. Simmer for 5 minutes to develop flavor.
- Add Beans and Broth: Stir in cooked white beans and vegetable broth. Bring to a gentle simmer and cook for 10–15 minutes, allowing flavors to meld.
- Add Greens: Stir in fresh spinach or kale and cook until wilted, about 3–4 minutes.
- Season and Finish: Add salt, pepper, and lemon juice to taste. Adjust seasoning as needed. Serve warm.
Tips for Customizing the Recipe
- Add Protein Boost: Include cooked chicken, turkey, or sausage for a non-vegetarian version.
- Extra Vegetables: Zucchini, bell peppers, or potatoes can add more texture and nutrition.
- Spice It Up: Increase red pepper flakes or add a dash of cayenne for a spicier stew.
- Make It Creamy: Stir in a splash of coconut milk or cashew cream for a richer texture.
- Meal Prep Friendly: Store in airtight containers in the fridge for up to 4 days or freeze for up to 3 months.
Nutritional Information (Approximate per serving, serves 4)
| Nutrient | Amount |
|---|---|
| Calories | 240 |
| Carbohydrates | 35 g |
| Protein | 14 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sodium | Varies by broth and salt |
| Sugar | 6 g |
Serving Suggestions
- Serve with warm crusty bread or garlic toast.
- Pair with steamed rice or quinoa for a complete meal.
- Top with grated Parmesan or nutritional yeast for added flavor.
- Garnish with fresh parsley or basil for a burst of color.
Protein-Packed Tomato White Bean Stew: Hearty, Healthy & Delicious
4
servings10
minutes25
minutes300
kcalIngredients
IngredienttQuantity
Cannellini beans (cooked)t2 cups
Diced tomatoes (canned or fresh)t2 cups
Onion, choppedt1 medium
Garlic cloves, mincedt3
Carrots, dicedt2 medium
Celery, dicedt2 stalks
Olive oilt2 tbsp
Vegetable brotht2 cups
Tomato pastet2 tbsp
Fresh spinach or kalet2 cups
Dried oreganot1 tsp
Dried thymet1 tsp
SalttTo taste
Black peppertTo taste
Red pepper flakes (optional)t1/4 tsp
Lemon juicet1 tbsp
Directions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, cooking until softened (5–7 minutes).
- Add Garlic and Herbs: Stir in garlic, oregano, thyme, and red pepper flakes (if using) for 1 minute until fragrant.
- Incorporate Tomato Base: Add diced tomatoes and tomato paste, simmering for 5 minutes to develop flavor.
- Add Beans and Broth: Stir in white beans and vegetable broth. Simmer gently for 10–15 minutes.
- Add Greens: Mix in spinach or kale and cook until wilted (3–4 minutes).
- Season and Serve: Add salt, pepper, and lemon juice to taste. Serve warm.
Recipe Video
Notes
- Beans: Use canned beans for convenience, but rinse and drain them to reduce excess sodium. Cooked beans work equally well.
Greens: Spinach, kale, or Swiss chard can be used. Add them at the end to maintain their vibrant color and texture.
FAQs
1. Can I make this stew ahead of time?
Yes! Prepare the stew a day in advance and store it in the refrigerator. Reheat gently on the stove before serving for the best flavor.
2. Can I use canned beans instead of cooked beans?
Absolutely. Drain and rinse canned beans before adding them to the stew to reduce excess sodium.
3. Can I make this stew vegan?
Yes! This recipe is naturally vegan if you use vegetable broth. Avoid adding cheese toppings or use vegan alternatives.
4. What vegetables can I add?
You can include zucchini, bell peppers, potatoes, or green beans for extra texture, nutrition, and color.
5. Can I make it spicy?
Yes. Add extra red pepper flakes, cayenne, or a splash of hot sauce to give the stew a spicy kick.
Conclusion
Protein-Packed Tomato White Bean Stew is more than just a hearty meal—it’s a nourishing, versatile dish that’s simple to prepare and rich in flavor. Loaded with plant-based protein, fiber, and vegetables, it supports health while satisfying taste buds. Whether served as a main course for a family dinner or prepared ahead for meal prep, this stew is comforting, flavorful, and nutrient-dense. A bowl of this stew warms the soul, fuels the body, and proves that healthy eating can be deliciously satisfying.
