ZUCCHINI AND WHITE BEAN STEW
This Zucchini and White Bean Stew is a comforting one-pot meal that’s wholesome, hearty and bursting with simple Mediterranean flavour. With tender chopped zucchini, creamy white beans, sweet sautéed onions and fragrant oregano simmered in a rich vegetable broth, this stew is easy to prepare and packed with goodness. It’s the kind of nourishing recipe you turn to on cool days, busy weeknights, or whenever you crave something light yet satisfying. Naturally vegan, gluten-free and low in fat, this dish checks all the boxes for those seeking balance without compromising on flavour. A clove of fresh garlic brings warmth to each spoonful, while the beans deliver a protein punch that keeps you full. Whether enjoyed on its own or paired with a slice of crusty bread, this stew is a fuss-free favourite that deserves a regular spot in your meal rotation.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Stew
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, Quick & Easy, Low Fat, High Fibre, Wheat / Gluten-Free
DISH TYPE
Soup / Stew
INGREDIENTS
- ½ cup chopped zucchini
- ½ cup canned white beans drained and rinsed
- ½ onion, chopped
- 1 clove garlic, minced
- 1 tsp dried oregano
- 1 cup vegetable broth
FULL NUTRITIONAL INFORMATION
- Calories: 194.2 kcal
- Fat: 0.8 g
- Saturated Fat: 0.2 g
- Carbohydrate: 37.6 g
- Sugar: 4.8 g
- Sodium: 489.6 mg
- Fiber: 8.6 g
- Protein: 11.3 g
- Calcium: 150.2 mg
- Iron: 4.7 mg
- Potassium: 883.6 mg
PREPARATION
- Sauté Aromatics: Heat a non-stick pan over medium heat. Add chopped onion and cook for 3–4 minutes until softened. Stir in the minced garlic and cook for another 30 seconds.
- Add Vegetables And Beans: Stir in the chopped zucchini and white beans. Mix well to combine.
- Season And Pour Broth: Sprinkle in the oregano and pour over the vegetable broth. Stir and bring to a gentle simmer.
- Simmer Until Tender: Cover and cook for 12 to 15 minutes until zucchini is tender and flavours meld.
- Adjust And Serve: Taste and adjust salt if needed. Serve hot with optional fresh herbs or lemon zest.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- Uniform Chopping: Cut the zucchini into similar-sized pieces for even cooking.
- Boost The Base: Add a splash of olive oil to the pan if you’re not avoiding fats. It enhances the onion’s sweetness.
- For A Creamy Finish: Lightly mash some of the beans in the pot to naturally thicken the broth.
- Add Depth: A dash of balsamic vinegar or a squeeze of lemon at the end brightens up the stew.
- Serving Suggestion: Serve alongside crusty wholegrain bread or overcooked grains like quinoa or bulgur.
VARIATIONS
- Spice It Up: Add a pinch of red pepper flakes or a chopped chilli for heat.
- Extra Vegetables: Include spinach, courgette or diced tomato to increase nutrient density.
- Protein Boost: Stir in cooked lentils or tofu cubes for added plant-based protein.
- Herb Alternatives: Swap oregano with thyme, rosemary or Italian seasoning for a different flavour profile.
- Low-Sodium Version: Use homemade broth or a low-sodium store-bought option to control salt intake better.
PREPPING AND STORAGE
- Fridge Storage: Cool completely and store in an airtight container for up to 4 days. Reheat on the hob over low heat until warmed through.
- Freezer Friendly: Freeze in single-serve containers for up to 1 month. Thaw overnight in the fridge and reheat gently.
- Batch Prep: Double the recipe for weekly meal prep. It reheats beautifully and tastes even better the next day.