This hearty white bean stew is a comforting, plant-based meal packed with fiber, protein, and vitamins, making it both nourishing and satisfying.
With fresh garlic, lemon, and herbs, it bursts with flavor while staying low in saturated fat and calories.
Ready in just 30 minutes, it’s perfect for quick weeknight dinners or easy meal prep.
Cozy White Bean Stew
Equipment
- 1 large pot or Dutch oven (5–6 qt)
- 1 cutting board
- 1 chef’s knife
- 1 vegetable peeler
- 1 wooden spoon or spatula
- 1 measuring cup
- 1 Measuring spoon
- 1-Grater or microplane
Ingredients
- 2 tablespoons extra virgin olive oil divided
- 1 medium onion diced
- 2 medium carrots peeled and sliced
- 2 celery ribs sliced or diced
- 1 medium potato peeled and diced
- 5 garlic cloves divided (4 minced, 1 grated)
- 1 teaspoon smoked paprika
- ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
- 2 bay leaves
- ⅛ –¼ teaspoon cayenne pepper optional
- 3 cans 15 oz each white beans, drained
- 3 cups low-sodium vegetable broth
- 1 teaspoon sea salt or to taste
- ⅛ teaspoon black pepper or to taste
- 1 cup fresh parsley chopped
- 2 tablespoons fresh lemon juice
- ½ teaspoon lemon zest
Instructions
- Prepare the Vegetables: Start by washing and peeling your vegetables. Dice the onion finely so it softens quickly and releases its natural sweetness. Peel the carrots and slice them into thin rounds or half-moons for even cooking. Trim and slice the celery ribs into small pieces. Peel the potato and cut it into small cubes, roughly ½-inch each, so it cooks evenly with the other vegetables. Mince four garlic cloves finely, and set aside one garlic clove to grate later for a final flavor boost.
- Heat the Olive Oil: Place a large pot or Dutch oven over medium heat and add 1 tablespoon of extra virgin olive oil. Allow it to warm for about 30 seconds to 1 minute, just until it shimmers slightly. This ensures the oil is hot enough to gently sauté the vegetables without burning. Swirl the pot occasionally to coat the bottom evenly with oil.
- Sauté the Onion: Add the diced onion to the hot oil and cook for approximately 5 minutes, stirring occasionally. You want the onion to become translucent and tender, not browned. This step builds a flavorful base for the stew. Pay attention to the aroma—it should become sweet and inviting as the onion softens.
- Add Aromatics and Vegetables: Once the onion is softened, stir in the minced garlic, carrots, celery, and diced potato. Sprinkle in the smoked paprika, dried rosemary, dried thyme, and cayenne pepper if using. Stir everything together and cook for about 1 minute, just until the spices become fragrant. This brief cooking allows the flavors to bloom and infuse the vegetables without scorching.
- Add Beans and Broth: Drain and rinse the white beans, then add them to the pot along with the low-sodium vegetable broth. Toss in the bay leaves and season with sea salt and black pepper. Stir gently to combine all ingredients. The beans will soak up the flavors of the aromatics and herbs as the stew cooks.
- Simmer the Stew: Bring the mixture to a gentle simmer over medium heat. Once simmering, reduce the heat slightly, cover with a lid, and let it cook for approximately 20 minutes. Stir occasionally to ensure nothing sticks to the bottom and that the flavors meld together. Test the vegetables with a fork—they should be tender but not falling apart. If you prefer a thinner consistency, add a little extra broth or water as needed.
- Prepare the Finishing Flavors: While the stew simmers, chop 1 cup of fresh parsley and grate the reserved garlic clove. Zest half a lemon and squeeze out 2 tablespoons of fresh lemon juice. These ingredients will be added at the very end to provide brightness and a fresh, zesty lift to the stew.
- Combine Finishing Ingredients: Turn off the heat. Stir in the chopped parsley, grated garlic, lemon juice, lemon zest, and ½ tablespoon extra virgin olive oil. Taste the stew and adjust seasoning with additional salt, pepper, or lemon juice as desired. These finishing touches make the stew vibrant and aromatic, enhancing both flavor and presentation.
- Serve and Garnish: Ladle the stew into bowls while warm. Serve with crusty bread, black pepper focaccia, crostini, or croutons if desired. Optional toppings like freshly grated Parmesan cheese are perfect if you don’t need to keep the dish vegan. Sprinkle a few extra parsley leaves or a small drizzle of olive oil for a professional touch.
- Enjoy Your White Bean Stew: Take a moment to savor the aroma before digging in. This stew is comforting, hearty, and satisfying while remaining light, nutritious, and fiber-rich. It’s perfect for a quick weeknight meal, meal prep for the week, or even as a wholesome lunch packed in a thermos.
Notes
- For the best flavor, use high-quality extra virgin olive oil and fresh herbs.
- Canned beans are convenient, but rinsing them thoroughly reduces sodium and improves texture.
- Adjust the thickness of the stew by adding more or less vegetable broth.
- The lemon juice and zest added at the end provide a fresh, bright flavor—don’t skip them.
- This stew is versatile: swap potatoes for sweet potatoes or add seasonal vegetables like zucchini or spinach.
- Spices can be adjusted to taste; smoked paprika gives a warm, earthy flavor while cayenne adds a gentle heat.
- Serve with crusty bread or a simple salad for a complete, satisfying meal.
Chef’s Secrets for Maximum Flavor
To elevate this white bean stew, always build layers of flavor.
Start by sautéing the onion until fully softened—it forms the base of the stew’s rich taste.
Toast the herbs and spices briefly in the hot oil before adding the broth and beans; this helps release their essential oils and aroma.
Fresh lemon juice and zest added at the end create a bright contrast to the creamy beans, while the finishing drizzle of olive oil adds silkiness and depth.
For an even more complex flavor, consider roasting the potato cubes lightly before adding them to the stew.
Serving Suggestions for Cozy Meals
This stew shines on its own, but you can turn it into a complete meal with simple additions.
Serve it with warm, crusty bread, garlic crostini, or soft focaccia to soak up every bit of broth.
Sprinkle freshly grated Parmesan or a vegan alternative on top for added richness.
Pair it with a crisp green salad, roasted vegetables, or a side of quinoa or rice for extra fiber and protein.
It also works beautifully as a light lunch or a dinner for entertaining, offering a hearty yet elegant presentation.
Storage Tips for Best Freshness
This white bean stew keeps beautifully in the refrigerator for up to 4–5 days.
Store it in an airtight container to maintain flavor and prevent it from absorbing other odors.
For longer storage, freeze in portioned containers for up to 3 months—allowing for easy meal prep and reheating.
When reheating, gently warm over medium-low heat, stirring occasionally, and add a splash of broth or water to restore the original texture.
Avoid overheating, which can break down the beans and vegetables too much.
Frequently Asked Questions
1. Can I use dried beans instead of canned?
Yes, you can use dried beans, but they must be soaked overnight and cooked until tender before adding to the stew. This may extend your prep time by several hours but will yield a slightly creamier texture.
2. How can I make this stew spicier?
Increase the cayenne pepper or add a pinch of crushed red pepper flakes while sautéing the vegetables. You can also include a small diced chili for a fresh, fiery kick.
3. Can I make this stew in advance?
Absolutely! The flavors often deepen after sitting overnight in the refrigerator. Simply store in an airtight container and reheat gently before serving.
4. What can I add to boost protein content?
While white beans are naturally high in plant-based protein, you can add extra lentils, chickpeas, or even cubed tofu for an additional protein boost.
5. Can I adapt this recipe for slow cooking?
Yes, transfer all ingredients (except fresh parsley, garlic, lemon juice, and olive oil) to a slow cooker and cook on low for 6–7 hours or on high for 3–4 hours.
Add the finishing ingredients at the end to preserve their fresh flavor.
