BROCCOLI CANNELLINI STEW WITH ITALIAN HERBS

BROCCOLI CANNELLINI STEW WITH ITALIAN HERBS

Broccoli Cannellini Stew With Italian Herbs is a warming and protein-rich vegan dish that’s both wholesome and satisfying. The mild flavour of cannellini beans blends beautifully with tender broccoli and aromatic Italian herbs, while diced onion adds depth. Simmered in a light vegetable stock and seasoned simply with salt and pepper, this stew offers comfort without heaviness. It’s ideal for weeknight dinners when you want something quick, nourishing and full of natural plant-based goodness. The fibre from the beans and broccoli supports digestion, while the low-fat profile keeps things light. It’s the kind of meal that feels as good as it tastes, which is balanced, grounding and easy to prepare. Serve it as it is or pair it with wholegrain bread, quinoa or brown rice to round out the experience. Broccoli Cannellini Stew With Italian Herbs is made with a short list of ingredients and minimal effort.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Italian

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, High Fibre, Low Fat, Quick & Easy, Healthy, Low/ No Sugar, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

• 45 grams | 1.59 ounces | ½ cup chopped broccoli
• 86 grams | 3.03 ounces | ½ cup cooked cannellini beans
• 40 grams | 1.41 ounces | ¼ cup diced onion
• 120 millilitres | 4.06 fluid ounces | ½ cup vegetable stock
• 1 gram | 0.04 ounces | ½ teaspoon Italian herbs
• 5 grams | 0.02 ounces | salt and pepper

FULL NUTRITIONAL INFORMATION

• Calories: 139 kilocalories
• Total Fat: 1.8 grams
• Saturated Fat: 0.3 grams
• Carbohydrates: 23.6 grams
• Fibre: 5.9 grams
• Sugar: 3.9 grams
• Protein: 8.2 grams
• Sodium: 199 milligrams
• Calcium: 64 milligrams
• Iron: 1.5 milligrams
• Potassium: 504 milligrams

PREPARATION

• Prep The Vegetable: Rinse and chop broccoli into bite-sized florets. Dice the onion finely.
• Heat Stock: In a small pot, bring the vegetable stock to a gentle simmer over medium heat.
• Sauté Onion: Add the diced onion and cook for 3 to 4 minutes until soft and translucent.
• Add Broccoli: Stir in the broccoli and allow it to cook for 3 minutes to begin softening.
• Incorporate Beans: Add the cooked cannellini beans to the pot and stir gently to combine.
• Season: Sprinkle in the Italian herbs, then season with salt and freshly cracked pepper to taste.
• Simmer: Cover and let the stew simmer for 8 to 10 minutes, until the broccoli is tender but not mushy.
• Serve: Remove from heat and ladle into a bowl. Garnish with a drizzle of olive oil or extra herbs if desired.

PREPARATION TIME

5 minutes

COOKING TIME

15 minutes

TIPS

Here are some helpful tips for the preparation of  Broccoli Cannellini Stew With Italian Herbs:

• Pre-Cooked Beans: Use canned beans for convenience, rinse and drain before adding.
• Uniform Chopping: Chop broccoli into even pieces for consistent cooking.
• Layer Flavour: Sauté onion until golden to bring out a natural sweetness and enhance flavour.
• Use Low-Sodium Stock: Allows better control over overall salt levels.
• Garnish Fresh: A sprinkle of chopped parsley or lemon zest adds freshness and visual appeal.

VARIATIONS

• Add Grains: Stir in cooked barley or quinoa to increase the fibre and protein content.
• Make It Creamy: Blend half the stew for a thicker and creamier texture without using dairy.
• Swap Herbs: Use herbes de Provence or thyme instead of Italian seasoning for a different twist.
• Spice It Up: Add a pinch of chilli flakes or smoked paprika for added warmth.
• Boost Vegetables: Include courgette or spinach during the last 3 minutes of cooking for extra nutrients.

PREPPING AND STORAGE

• Storage: Store leftovers in an airtight container for up to 3 days.
• Freezing: Freeze in a lidded container for up to 2 months. Thaw overnight in the refrigerator before reheating.
• Reheating: Warm gently on the hob or in a microwave, adding a splash of stock if needed to loosen.
• Batch Preparation: Double or triple the recipe for meal preparation. This stew stores exceptionally well and is freezer-friendly.