Tuscan Bean Stew
A wholesome, protein-rich Tuscan Bean Stew, filled with colorful vegetables, fragrant herbs, and rich tomato sauce. This easy one-pot recipe is perfect for weeknight dinners, meal prep, or a satisfying vegetarian option. Packed with fiber and plant-based protein, it’s hearty, nutritious, and effortlessly delicious.
Equipment
- 1 deep frying pan or casserole dish (with lid)
- 1 chopping board
- 1 sharp knife
- 1 wooden spoon or spatula
- Measuring Spoons (1 tsp, 1 tbsp)
- Can opener
- Measuring jug
Ingredients
- 2 tbsp olive oil
- 1 medium red onion finely chopped
- 1 leek finely sliced
- 3 cloves garlic crushed (or 2 tsp jarred garlic)
- 1 large carrot diced
- 2 celery sticks diced
- 1 red pepper sliced
- 400 g borlotti beans canned, drained and rinsed
- 400 g cannellini beans canned, drained and rinsed
- 500 g passata
- 250 ml water
- 1 tsp vegetable stock powder
- 1 tsp dried oregano or thyme
- 1 tsp brown sugar or maple syrup/date syrup/agave
- 1 tbsp balsamic vinegar optional
- Handful baby spinach or curly kale trimmed
Instructions
- Prepare Your Ingredients: Gather all your ingredients and equipment before starting. Finely chop the red onion and leek to ensure they cook evenly. Peel and dice the carrot into small cubes for quicker cooking. Trim and dice the celery, slice the red pepper into thin strips, and crush the garlic cloves to release their flavor. Drain and rinse both the borlotti and cannellini beans to remove excess liquid and improve freshness.
- Heat the Olive Oil: Place a deep frying pan or casserole dish over medium heat and add two tablespoons of olive oil. Allow the oil to warm gently until it shimmers slightly. Avoid overheating to preserve the oil’s delicate flavor and nutritional benefits.
- Sauté Aromatic Vegetables: Add the finely chopped red onion and leek to the warmed oil. Stir gently for 3–4 minutes until softened and translucent. This slow cooking releases sweetness and builds a rich flavor base for the stew. Stir occasionally to ensure even cooking and prevent burning.
- Add Root Vegetables and Garlic: Introduce the diced carrot, celery, and crushed garlic to the pan. Cook gently for another 2–3 minutes. These vegetables add texture, sweetness, and natural depth to the stew. Season lightly with salt and black pepper to enhance flavors as they develop.
- Incorporate the Red Pepper: Add the sliced red pepper to the pan and stir well to combine. Cook for about 2 minutes so it retains a slight bite while releasing sweetness into the stew. This step enriches the dish visually and flavor-wise.
- Add Beans and Liquid: Gently fold in the drained borlotti and cannellini beans. Pour in the passata followed by 250 ml of water (using half of the empty passata carton is a quick measuring trick). Stir thoroughly to ensure an even consistency, creating the stew’s flavorful base.
- Season the Stew: Add one teaspoon of vegetable stock powder, one teaspoon of dried oregano (or thyme), and one teaspoon of brown sugar (or your chosen sweetener such as maple syrup, date syrup, or agave). Stir in one tablespoon of balsamic vinegar if desired, for extra depth. Taste and adjust seasoning as needed.
- Simmer Slowly: Bring the stew to a gentle boil, then lower the heat to maintain a slow simmer. Cover with a lid and cook for 20 minutes. This slow cooking allows flavors to meld and vegetables to soften, creating a rich and comforting stew. Stir occasionally to prevent sticking.
- Reduce and Thicken: Remove the lid and continue simmering for another 10 minutes, stirring occasionally. This allows the sauce to thicken and intensify in flavor. Adjust consistency if necessary — add a splash of water if too thick, or simmer longer if too runny.
- Add Fresh Greens: Trim any tough stems from spinach or kale and stir into the stew during the last 2 minutes of cooking. This preserves the greens’ color and texture while adding extra nutrients. Stir gently until wilted and combined.
- Final Taste and Adjustments: Taste the stew and make final seasoning adjustments. Add extra salt, pepper, or herbs to suit your preference. This final check ensures the stew is perfectly balanced and flavorful.
- Serve and Enjoy: Serve the Tuscan Bean Stew hot, with crusty bread, lightly steamed greens, or a fresh salad. It works as a comforting main or a hearty side dish. This stew also keeps well, making it perfect for meal prep and leftovers.
Notes
- This Tuscan Bean Stew is highly adaptable — feel free to swap vegetables depending on seasonal availability. Courgettes, mushrooms, or butternut squash work beautifully.
- For convenience, use pre-chopped vegetables or frozen mixes to speed up preparation without compromising flavor.
- Adjust seasoning toward the end of cooking for a perfectly balanced flavor.
- The stew develops deeper flavor if left to rest for a few hours or overnight, making it a great make-ahead option.
- This recipe is naturally plant-based, gluten-free, and low in saturated fat, making it a wholesome everyday meal choice.
