Swiss Chard White Bean Stew: A Hearty, Flavorful, and Nutritious Meal

Warm, nourishing, and packed with wholesome ingredients, Swiss Chard White Bean Stew is a comforting dish that’s perfect for weeknight dinners or meal prep. Earthy Swiss chard combines beautifully with creamy white beans to create a stew that is both hearty and light. Aromatic vegetables, garlic, and a blend of herbs elevate the flavors, making this stew satisfying for both the body and soul. The beauty of this stew lies in its simplicity. With just a handful of fresh vegetables, legumes, and pantry staples, you can create a meal that’s rich in protein, fiber, and essential vitamins.

White beans provide a creamy texture and plant-based protein, while Swiss chard adds a vibrant green color and a nutritional boost, including iron, calcium, and antioxidants. This stew is perfect for anyone seeking a healthy, plant-based meal that doesn’t compromise on flavor. It’s flexible, easy to prepare, and naturally gluten-free, making it suitable for a variety of dietary needs. Whether served on a chilly evening or prepped ahead for a busy week, this Swiss Chard White Bean Stew delivers warmth, comfort, and nourishment in every bite.

Ingredients Needed

Here’s a clear list of ingredients with approximate calorie counts per serving:

Ingredient	Quantity	Calories*
Swiss chard (chopped)	4 cups	35
White beans (cooked or canned, drained)	2 cups	400
Onion (diced)	1 medium	45
Garlic (minced)	3 cloves	15
Carrots (sliced)	2 medium	50
Celery (chopped)	2 stalks	20
Olive oil	2 tbsp	240
Vegetable broth	4 cups	40
Diced tomatoes (canned)	1 cup	35
Thyme (fresh or dried)	1 tsp	2
Bay leaf	1	1
Salt	To taste	0
Black pepper	To taste	5
Lemon juice	1 tbsp	4

Step-by-Step Cooking Instructions

1. Sauté Aromatics

Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery. Cook for 5–7 minutes until softened. Add garlic and sauté for another 1 minute until fragrant.

2. Add Tomatoes and Herbs

Stir in diced tomatoes, thyme, and bay leaf. Cook for 2–3 minutes to blend the flavors.

3. Add White Beans and Broth

Add the white beans and vegetable broth. Bring the mixture to a gentle boil, then reduce heat and simmer for 15–20 minutes, allowing flavors to meld.

4. Add Swiss Chard

Stir in chopped Swiss chard and cook for 5–7 minutes until wilted but still vibrant. Season with salt, pepper, and a squeeze of lemon juice.

5. Serve

Ladle the stew into bowls. Optionally garnish with fresh herbs or a drizzle of olive oil. Serve hot.

Tips for Customizing the Recipe

• Vegetable Variations: Add zucchini, kale, spinach, or bell peppers for extra nutrients and color.
• Protein Boost: Stir in cooked chickpeas or tofu cubes for added protein.
• Spices: Add crushed red pepper flakes for a slight kick.
• Creaminess: Stir in a spoonful of cashew cream or coconut milk for a richer stew.
• Meal Prep: Store in the refrigerator for up to 4 days or freeze for up to 3 months.

Nutritional Information

Nutrient	Amount per Serving
Calories	210–230
Protein	12g
Fat	10g
Carbohydrates	25g
Fiber	9g
Sugars	5g

This stew is packed with plant-based protein, fiber, and essential vitamins, making it a healthy, satisfying option for any meal.

Serving Suggestions

• Serve with crusty bread or garlic naan for dipping.
• Pair with cooked quinoa or brown rice for a more filling meal.
• Garnish with fresh parsley or a drizzle of extra virgin olive oil.
• Add a sprinkle of nutritional yeast for a cheesy flavor without dairy.

FAQs

1. Is Swiss Chard White Bean Stew vegan?

Yes! This stew is completely plant-based and naturally gluten-free, making it perfect for vegans and vegetarians.

2. Can I use canned beans instead of cooked beans?

Absolutely. Use canned white beans (like cannellini or navy beans), just rinse and drain them before adding to the stew.

3. Can I make this stew in a slow cooker?

Yes! Add all ingredients except Swiss chard and lemon juice to the slow cooker. Cook on low for 6–7 hours or high for 3–4 hours. Add Swiss chard in the last 15 minutes.

4. How long does the stew last in the fridge?

Store in an airtight container for up to 4 days. The flavors actually improve after a day, making it great for meal prep.

5. Can I freeze Swiss Chard White Bean Stew?

Yes! Cool completely and store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.

Conclusion

Swiss Chard White Bean Stew is a nutrient-rich, hearty, and versatile meal perfect for anyone looking for a plant-based comfort food. With tender white beans, vibrant Swiss chard, and flavorful herbs and spices, this stew is both satisfying and nourishing. Easy to make, customizable, and packed with essential nutrients, it’s an ideal choice for weeknight dinners, meal prep, or cozy family meals. This stew proves that wholesome ingredients can create a delicious, comforting, and healthful meal.