This Lemony Shrimp and Bean Stew is a vibrant, protein-packed one-pan meal that’s both light and satisfying.
Rich in plant-based protein from creamy white beans and lean protein from shrimp, it’s low in saturated fat and high in fiber.
Ready in under 30 minutes, it’s perfect for quick weeknight dinners, meal prep, or impressing guests with minimal effort.
Healthy Shrimp Bean Stew
Equipment
- 1 Medium mixing bowl
- 1 large pot or deep skillet
- 1 Slotted spoon
- Measuring Spoons
- Cutting board
- Chef’s Knife
Ingredients
- 1 tablespoon lemon zest
- 3 tablespoons fresh lemon juice
- ½ tablespoon finely diced red chili pepper
- 1 teaspoon fresh oregano chopped
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 pound large shrimp peeled and deveined
- 4 tablespoons unsalted butter
- 2 shallots thinly sliced
- 1 can 15 oz white beans, rinsed and drained
- ¼ cup dry white wine
- 2 cups chicken stock
- 3 tablespoons fresh parsley chopped
Instructions
- Prepare the Lemony Shrimp Marinade: Start by making a bright, flavorful marinade for the shrimp. In a medium mixing bowl, combine 1 tablespoon of freshly grated lemon zest, 3 tablespoons of fresh lemon juice, ½ tablespoon of finely diced red chili pepper, 1 teaspoon of chopped fresh oregano, ½ teaspoon salt, and ¼ teaspoon black pepper. Stir everything together until well incorporated. Add the peeled and deveined shrimp to the bowl and toss gently, making sure each shrimp is fully coated with the zesty mixture. Set the shrimp aside to marinate briefly while you prepare the other ingredients—this allows the flavors to infuse and enhances the overall brightness of the dish.
- Melt the Butter for Sautéing: Place a large, deep skillet or pot over medium-high heat and add 4 tablespoons of unsalted butter. Allow the butter to melt completely, swirling the pan occasionally so it doesn’t brown too quickly. You want it foamy and hot but not burnt. This melted butter will create a rich, silky base for cooking the shrimp and shallots, contributing depth and flavor to the stew.
- Cook the Shrimp: Once the butter is foamy, add the marinated shrimp to the skillet in a single layer. Allow them to cook undisturbed for about 1 to 2 minutes on one side, then gently stir or flip them over. Continue cooking for another 1 to 2 minutes until the shrimp turn a vibrant pink and begin to curl slightly. Be careful not to overcook them—shrimp cook very quickly and will become rubbery if left too long. Using a slotted spoon, carefully transfer the shrimp to a plate, reserving any juices that have accumulated.Set aside; these juices will be added back later to maximize flavor.
- Sauté the Shallots: In the same skillet with the leftover butter and shrimp juices, add the thinly sliced shallots (2 shallots). Sprinkle a pinch of salt and a small dash of black pepper over them. Cook over medium heat, stirring occasionally, until the shallots become translucent and begin to develop a light golden-brown color around the edges. This should take about 6 to 7 minutes. The caramelization of the shallots adds a sweet and savory depth that complements the tangy lemon and delicate shrimp.
- Deglaze with White Wine: Pour ¼ cup of dry white wine into the skillet to deglaze, using a wooden spoon or spatula to scrape up all the browned bits from the bottom of the pan. These little caramelized bits are packed with flavor and will enhance the overall richness of the stew. Allow the wine to simmer for 2 to 3 minutes until it reduces slightly and most of the liquid has evaporated, leaving behind a concentrated, aromatic base.
- Add the Beans and Stock: Next, stir in the rinsed and drained white beans (1 can, 15 oz) and 2 cups of chicken stock. Bring the mixture to a gentle boil over medium heat. Taste and season lightly with additional salt and black pepper, adjusting according to your preference. Add a few sprigs of fresh oregano to infuse herbal notes into the broth. Once boiling, reduce the heat to low and allow the stew to simmer gently for 8 to 10 minutes. This simmering step lets the flavors meld together, creating a comforting, harmonious base while keeping the shrimp and beans tender.
- Reintroduce the Shrimp: Carefully return the cooked shrimp to the pot along with any juices that were reserved on the plate. Gently stir to combine, making sure each shrimp is coated with the flavorful lemon and herb broth. Allow the shrimp to warm through for 1 to 2 minutes, taking care not to overcook them during this step.
- Finish with Fresh Herbs and Lemon: Finally, add 3 tablespoons of chopped fresh parsley and a splash of additional lemon juice to brighten the stew. Stir gently to incorporate. Taste and adjust seasoning as needed, adding a pinch more salt or black pepper if desired. The fresh parsley adds a pop of color and a vibrant, slightly peppery flavor that balances the richness of the butter and beans.
- Serve Warm with Bread: Ladle the stew into bowls and serve immediately. For the ultimate experience, accompany it with slices of toasted rustic bread or a warm baguette to soak up the fragrant lemon broth. The combination of tender shrimp, creamy beans, aromatic shallots, and bright lemon notes creates a comforting yet light meal that’s perfect for any weeknight or casual dinner gathering.
Notes
- Always use fresh lemon juice and zest for the brightest flavor; bottled lemon juice can taste flat.
- Peel and devein shrimp properly to ensure a tender, clean texture.
- Rinsing canned beans removes excess sodium and improves texture in the stew.
- Keep shrimp separate during initial cooking to avoid overcooking—they only need a few minutes.
- Caramelizing shallots slowly over medium heat enhances their natural sweetness and balances the tangy lemon.
- Deglazing with white wine is optional; you can substitute with vegetable or chicken stock for a non-alcoholic version.
- Adjust spice levels with red chili according to preference; finely diced fresh chili gives the best flavor without overpowering the dish.
Chef’s Secrets: Flavor Boosting Techniques
The magic of this stew comes from layering flavors carefully.
Start with a marinade that combines lemon, herbs, and chili—it doesn’t just season the shrimp but also infuses the entire stew with a subtle heat and brightness.
When cooking shrimp, remove them from the pan before adding shallots; this prevents overcooking while allowing the pan juices to enrich the base.
Caramelize shallots slowly, deglaze with wine, and use the reserved shrimp juices to build a complex, savory broth.
Fresh parsley and a splash of lemon juice at the end lift the stew, giving it a vibrant, restaurant-quality finish.
Serving Suggestions: Creative Meal Pairings
This lemony shrimp and bean stew pairs beautifully with toasted rustic bread or a warm baguette, perfect for soaking up the zesty broth.
For a more filling meal, serve it alongside a simple green salad, lightly dressed with olive oil and lemon.
Roasted vegetables or a side of steamed asparagus make excellent companions, adding both color and crunch.
For entertaining, serve in individual bowls garnished with extra parsley and lemon wedges for a fresh, eye-catching presentation.
This stew also works well as a weeknight meal prep option, reheating beautifully without losing flavor.
Storage Tips: Keeping It Fresh Longer
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat gently over low heat, adding a splash of stock or water to maintain the stew’s consistency.
Avoid high heat, which can overcook the shrimp.
For longer storage, the bean and broth base can be frozen for up to 2 months; add freshly cooked shrimp when ready to serve to maintain their tender texture.
Leftover lemon juice and parsley can also be stirred in at the end for a fresh, bright flavor.
Frequently Asked Questions
1. Can I use frozen shrimp instead of fresh?
Yes! Thawed frozen shrimp work well. Make sure to pat them dry before marinating to prevent excess moisture from watering down the stew. Cook just until pink to avoid rubbery shrimp.
2. Are there vegetarian alternatives for this recipe?
Absolutely! Swap shrimp with firm tofu or sautéed mushrooms. The beans provide protein and texture, while a splash of lemon and chili maintains the bright, flavorful profile.
3. Can I make this recipe gluten-free?
Yes, this stew is naturally gluten-free. Simply ensure any stock or broth you use doesn’t contain gluten additives, and serve with gluten-free bread if desired.
4. How can I adjust the spice level?
The recipe uses red chili for a mild heat. To make it spicier, add extra chili or a pinch of red pepper flakes. For a milder version, reduce the chili or omit it entirely.
5. Can this stew be made ahead for meal prep?
Definitely! Prepare the bean and broth base in advance and store in the refrigerator. Add freshly cooked shrimp just before serving to keep them tender. This makes it a convenient option for quick lunches or dinners.
