Spicy White Bean Stew
A quick, flavorful, and hearty white bean stew infused with fresh herbs, lemon zest, and garlic. This fiber-rich, plant-based stew is ready in 30 minutes and perfect for weeknight dinners or meal prep, offering protein, heart-healthy fats, and wholesome comfort in every bowl.
Equipment
- 1 large pot or Dutch oven
- 1 cutting board
- 1 chef’s knife
- 1 wooden spoon
- Measuring Cups and Spoons
- Grater (for lemon zest and garlic)
Ingredients
- 1 tbsp extra virgin olive oil divided
- 1 medium onion diced
- 2 medium carrots peeled and sliced
- 2 celery stalks diced
- 1 medium potato peeled and diced
- 4 garlic cloves minced
- 1 tsp smoked paprika
- ½ tsp dried rosemary
- ½ tsp dried thyme
- 2 bay leaves
- ⅛ –¼ tsp cayenne pepper optional
- 3 cans 15 oz each white beans, drained and rinsed
- 3 cups low-sodium vegetable broth 720 ml
- 1 tsp sea salt adjust to taste
- ⅛ tsp black pepper adjust to taste
- 1 cup fresh parsley chopped
- 1 small garlic clove grated
- 2 tbsp fresh lemon juice
- ½ lemon zest
- ½ tbsp extra virgin olive oil
Instructions
- Prepare Ingredients: Before turning on the stove, gather all ingredients and equipment. Dice the onion finely so it cooks evenly and releases sweetness. Peel and slice carrots into thin rounds for quicker cooking. Dice celery ribs into small pieces so they blend seamlessly into the stew. Peel and cube the potato for uniform cooking. Mince four garlic cloves and set aside. Rinse canned white beans under cold water to remove excess starch and sodium. Zest and juice the lemon, chop parsley, and grate a small garlic clove for garnish later.
- Sauté Aromatics: Place a large pot or Dutch oven on the stove over medium heat. Add 1 tablespoon of extra virgin olive oil and let it warm for about 30 seconds. Add the diced onion and stir occasionally for about 5 minutes until softened and translucent. Cooking the onion slowly allows it to develop a natural sweetness that forms the stew’s flavor base.
- Add Vegetables and Seasonings: Add minced garlic, sliced carrots, diced celery, and cubed potato to the pot. Stir so vegetables are coated with oil. Sprinkle in smoked paprika, dried rosemary, dried thyme, and cayenne pepper if using. Stir continuously for about one minute until the spices become fragrant. This step deepens the stew’s flavor and ensures all spices integrate evenly.
- Add Beans and Broth: Add the drained and rinsed white beans to the pot. Pour in the vegetable broth and stir gently to combine. Add bay leaves, sea salt, and black pepper to taste. Increase heat to medium-high and bring the mixture to a gentle boil, ensuring all ingredients are fully submerged in broth for even cooking.
- Simmer Stew: Once boiling, reduce heat to medium-low and cover the pot with a lid. Let the stew simmer gently for about 20 minutes, stirring occasionally to prevent sticking. This allows the vegetables to soften fully and flavors to meld. If the stew appears too thick, add extra broth or water until the desired consistency is reached.
- Add Fresh Finishing Touches: When vegetables are tender and flavors are well-developed, turn off the heat. Remove and discard bay leaves. Stir in chopped parsley, grated garlic, lemon juice, and lemon zest. Drizzle with the remaining ½ tablespoon extra virgin olive oil. Taste and adjust seasoning as needed with salt, pepper, or more lemon juice for brightness. These final additions give the stew a fresh, vibrant finish.
- Serve Stew: Ladle the stew into bowls while still hot. Serve with crusty bread, focaccia, crostini, or croutons for added texture and flavor. Optionally, sprinkle freshly grated Parmesan cheese for extra depth, if not keeping vegan. This stew works wonderfully for cozy dinners or batch cooking for the week.
Notes
- Dice vegetables uniformly to ensure even cooking and a balanced texture.
- Rinse canned beans to remove excess starch and sodium for cleaner flavor and better digestion.
- Adjust seasoning toward the end of cooking to fine-tune the stew’s flavor.
- Mash a portion of the beans for a creamier texture without adding dairy.
- This recipe is flexible — add extra vegetables or greens to vary flavor and nutrition.
- Use low-sodium broth to better control salt levels.
- The stew can be made a day ahead to allow flavors to deepen.
