Cannellini Bean Stew
A quick, nutrient-dense stew that delivers plant-based protein, rich fiber, and bold flavor in just 15 minutes. Perfect for weeknight dinners, meal prep, or a healthy comfort meal.
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.
