This wholesome cannellini bean stew is a delicious, protein-packed, and fiber-rich meal that’s ready in just 15 minutes.
Bursting with plant-based goodness, it combines sun-dried tomatoes, tahini, and sweet paprika for bold flavor with low saturated fat.
Quick to prepare and deeply satisfying, it’s perfect for everyday dinners or effortless meal prep.
Cannellini Bean Stew
Equipment
- 1 Medium mixing bowl
- 1 medium saucepan or skillet
- Measuring Cups and Spoons
- Wooden spoon or spatula
Ingredients
- 14 oz 400 g canned or cooked cannellini beans
- 2 cups 480 ml tomato sauce (or chopped tomatoes or tomato paste)
- 1½ cups 225 g sun-dried tomatoes, rehydrated and chopped
- 1 cup 150 g corn kernels
- 2 tbsp 30 g tahini
- 1 tbsp 8 g onion powder
- 1 tbsp 8 g garlic powder
- 1 tbsp 7 g sweet paprika
- Black pepper to taste
Instructions
- Rehydrate the Sun-Dried Tomatoes: Place the sun-dried tomatoes in a medium mixing bowl and pour warm or lightly heated water over them until fully submerged. Let them soak for at least 20 minutes, or until they become soft and pliable. This process intensifies their flavor and releases natural sweetness, adding depth to your stew. Drain well before using. If you prefer, you can use oil-packed sun-dried tomatoes—just drain the oil before adding them.
- Prepare the Cannellini Beans: If using canned cannellini beans, drain them thoroughly and rinse under cold water to remove excess sodium. Freshly cooked cannellini beans work equally well and offer a slightly creamier texture. Make sure the beans are tender but firm to maintain texture during cooking. Set aside until ready to add to the stew.
- Combine the Base Ingredients: In a medium saucepan or skillet, add the tomato sauce (or your choice of chopped tomatoes or tomato paste) to serve as the stew’s base. Stir in the rehydrated and chopped sun-dried tomatoes evenly. This combination creates a rich, tangy base full of flavor that will define your stew.
- Add the Cannellini Beans and Corn: Gently fold in the drained cannellini beans and corn kernels. Stir carefully to coat them evenly with the tomato base, ensuring consistent flavor throughout. The corn adds a subtle sweetness that complements the beans and tomatoes beautifully.
- Season with Spices: Add the onion powder, garlic powder, and sweet paprika to the pan. Stir thoroughly to ensure the spices are fully blended into the stew. These seasonings enhance the stew’s aroma and depth, creating a rich, savory flavor profile.
- Incorporate Tahini for Creaminess: Add two tablespoons of tahini to the pan. Stir continuously until it blends smoothly into the mixture, creating a creamy texture without overpowering the other ingredients. Tahini enriches the stew with healthy fats and a delicate nutty undertone.
- Simmer and Blend Flavors: Turn the heat to medium-low and let the stew simmer for 10 to 15 minutes. Stir occasionally to prevent sticking and to allow flavors to blend harmoniously. This short simmer ensures the beans absorb the tomato and spice mixture, resulting in a rich, flavorful stew.
- Taste and Adjust Seasoning: Before serving, taste the stew and adjust seasoning as needed. Add freshly ground black pepper to enhance the flavor. Depending on your tomato base and beans, seasoning adjustments ensure the stew is perfectly balanced.
- Plate and Garnish: Serve the stew in a deep bowl for an inviting presentation. Garnish with fresh lamb’s lettuce or baby greens to add freshness, and sprinkle with sesame seeds for texture and visual appeal. These garnishes elevate both the flavor and look of the dish.
- Serve and Enjoy: Enjoy your wholesome cannellini bean stew as a satisfying main course. Pair it with warm bread, cooked grains, or a fresh salad. This quick, nourishing recipe works wonderfully for weeknight dinners, meal prep, or anytime you want a healthy, flavorful dish without much fuss.
Notes
- Use either canned or freshly cooked cannellini beans — both work equally well, though freshly cooked beans offer a slightly creamier texture.
- Rehydrating sun-dried tomatoes enhances their flavor, but using oil-packed tomatoes can add extra richness. Adjust salt accordingly.
- Tahini adds creaminess and a subtle nutty flavor, but it can be replaced with almond butter or cashew cream for a different taste profile.
- This recipe is highly adaptable; you can add vegetables like spinach, zucchini, or bell peppers for extra nutrients.
- Adjust seasoning gradually to suit your taste — spices and pepper levels can always be fine-tuned.
Chef’s Secrets For Perfect Stew
To make this stew truly exceptional, start with quality canned beans or cook your own beans to preserve texture.
Rehydrating sun-dried tomatoes enhances their natural sweetness and creates a depth of flavor that a quick-cook stew greatly benefits from.
Stir gently while cooking to keep beans intact and prevent them from breaking apart.
Don’t rush the simmering process — even a short 10–15 minutes allows flavors to meld beautifully.
Lastly, always taste before serving and adjust spices as needed.
This simple step transforms a good stew into an unforgettable dish.
Serving Suggestions For Maximum Enjoyment
This cannellini bean stew pairs beautifully with a variety of accompaniments.
Serve over steamed quinoa, couscous, or brown rice for a hearty, balanced meal.
For a lighter option, serve it alongside a crisp green salad with lemon vinaigrette.
Warm rustic bread or pita is perfect for dipping into the stew’s rich sauce.
Garnish with fresh herbs such as parsley or cilantro and a sprinkle of sesame seeds to add visual appeal and a burst of texture.
Storage Tips For Freshness
This stew stores exceptionally well and can be prepared ahead of time for meal prep convenience.
Allow the stew to cool completely before transferring to an airtight container.
Refrigerate for up to 4 days — flavors will continue to develop over time, making leftovers even tastier.
For longer storage, freeze the stew in meal-sized portions for up to 3 months.
Thaw in the refrigerator overnight before reheating gently on the stove, stirring occasionally to maintain texture.
Frequently Asked Questions
1. Can I make this stew vegan and gluten-free?
Yes, this stew is naturally vegan and gluten-free. Simply use gluten-free tomato sauce or canned tomatoes, and ensure your spices have no additives containing gluten.
2. Can I substitute tahini with another ingredient?
Yes. Almond butter, cashew cream, or even a small amount of coconut cream can replace tahini, adding their own unique flavor while preserving creaminess.
3. How can I make this stew spicier?
Add a pinch of chili flakes, cayenne pepper, or a dash of smoked paprika when seasoning to give the stew an extra kick without overpowering its natural flavors.
4. Can I use dried beans instead of canned beans?
Absolutely. If using dried beans, soak them overnight and cook until tender before using. This requires extra preparation time but enhances texture and flavor.
5. How do I make this stew more protein-rich?
Add extra beans, cooked lentils, or even a scoop of plant-based protein powder for a nutrient boost. Pairing the stew with quinoa also increases protein content while keeping it plant-based.
