TOMATO AND WHITE BEAN STEW

TOMATO AND WHITE BEAN STEW

Tomato and white bean stew is a warming and protein-packed dish ideal for cool evenings or light midday meals. It’s simple to make yet incredibly satisfying, combining creamy canned white beans with tender onions, juicy chopped tomatoes and fragrant garlic. Simmered gently in vegetable broth and seasoned with a touch of black pepper, the result is a savoury, thick stew that delivers comfort and nutrition in every spoonful. This recipe is especially appealing for plant-based eaters and those seeking fibre-rich meals without complicated ingredients. It’s also wonderfully adaptable, allowing you to customise the base with extra herbs, spices or seasonal vegetables. Quick to prepare in one pot, it’s perfect for weeknights and also suitable for meal prep. With its balance of plant-based protein, minerals and low-fat content, this wholesome stew satisfies both appetite and nutritional goals in just one bowl.

RECIPE CATEGORY

Dinner

SERVING SIZE

1 serving

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan

DISH TYPE

Soup / Stew

INGREDIENTS

• ½ cup canned white beans

• ¼ cup diced onion

• ½ cup chopped tomatoes

• ½ cup vegetable broth

• ½ tsp garlic powder

• Pinch of black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 185.3 kcal

• Fat: 0.6 g

• Saturated Fat: 0.1 g

• Carbohydrate: 35.8 g

• Sugar: 4.1 g

• Sodium: 469.7 mg

• Fiber: 8.1 g

• Protein: 10.9 g

• Calcium: 118.6 mg

• Iron: 4.3 mg

• Potassium: 855.6 mg

PREPARATION

• Prepare Vegetables: Finely dice the onion and chop the tomatoes. Drain and rinse canned white beans to reduce sodium.

• Sauté The Onion: In a small saucepan, sauté the diced onion over medium heat in a splash of water or a touch of oil until softened, about 3 to 4 minutes.

• Add Tomatoes: Stir in the chopped tomatoes and cook for another 2 to 3 minutes to let their juices begin to release.

• Season And Simmer: Add the white beans, garlic powder, black pepper and vegetable broth. Stir well.

• Cook Thoroughly: Bring the mixture to a gentle simmer. Let it cook uncovered for 10 to 12 minutes, stirring occasionally, until the flavours meld and the stew thickens slightly.

• Serve Warm: Remove from heat and serve hot. Optionally, garnish with fresh herbs like parsley or thyme.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Drain The Beans: Rinse the canned beans well to reduce sodium and prevent a metallic taste.

• Use Fresh Garlic: Swap garlic powder for 1 minced garlic clove for a deeper flavour.

• Sauté For Depth: Allow the onions and tomatoes to soften and release their flavour before adding the broth.

• Simmer Uncovered: Simmering without a lid helps concentrate the flavours and thickens the stew naturally.

• Enhance With Herbs: Add a bay leaf or a sprig of thyme while simmering to boost aroma.

VARIATIONS

• Spice It Up: Add a pinch of red chilli flakes or smoked paprika for extra depth and heat.

• Extra Vegetables: Include chopped carrots, celery or courgettes for more bulk and nutrients.

• Creamy Option: Stir in a spoonful of tahini or cashew cream before serving for added richness.

• Grain Addition: Serve the stew over cooked quinoa, brown rice or couscous to make it more filling.

• Herb Finish: Fresh basil, oregano, or dill make excellent finishing touches for a Mediterranean twist.

PREPPING AND STORAGE

• Refrigeration: Let the stew cool completely before transferring to an airtight container. Store in the fridge for up to 4 days.

• Freezing: Freeze in single-serving portions for up to 2 months. Label the container with the date.

• Reheating: Warm on the hob over medium heat or microwave on medium power, stirring occasionally until heated through. Add a splash of water or broth if needed to loosen the consistency.