Healthy Shrimp Bean Stew
A quick, one-pan stew featuring tender shrimp, creamy white beans, and a tangy lemon-herb broth. High in protein, fiber-rich, and low in saturated fat, this dish is perfect for weeknight dinners or casual entertaining. Ready in just 25 minutes, it’s a healthy, satisfying meal that pairs beautifully with toasted bread.
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.
