White Bean Garlic Stew
Cozy up with a bowl of White Bean Garlic Stew, a hearty and nutritious one-pot wonder that’s perfect for weeknight dinners or meal prep. Packed with protein-rich white beans, tender vegetables like carrots and celery, and aromatic herbs including thyme, rosemary, and smoked paprika, this vegan stew is bursting with flavor and comfort. The dish is brought together with a fragrant garlic-infused broth and finished with a splash of bright lemon juice and tender baby spinach for a fresh touch. Ready in just 40 minutes, this easy-to-make stew is both wholesome and satisfying, especially when paired with crusty bread for dipping. Ideal for anyone seeking a healthy comfort food recipe, it’s a go-to for plant-based meal lovers and garlic enthusiasts alike.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped yellow onion
- 6 large, minced garlic cloves
- 2 large, diced carrots
- 2 diced celery stalks
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 0.5 teaspoon smoked paprika
- 3 cups canned white beans (such as cannellini or great northern beans), drained and rinsed
- 4 cups vegetable broth
- 1 bay leaf
- 3 cups baby spinach leaves
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons, chopped (optional) fresh parsley
- 1 loaf, for serving (optional) crusty bread
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for 3-4 minutes until softened and translucent.
Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Sprinkle in the dried thyme, rosemary, and smoked paprika. Cook for 1 minute to toast the spices and release their aroma.
Add the white beans, vegetable broth, and bay leaf to the pot. Stir to combine.
Bring the mixture to a gentle simmer. Reduce the heat to low, cover, and let the stew cook for 20 minutes, stirring occasionally.
Remove the bay leaf and stir in the baby spinach leaves. Allow the spinach to wilt for 2-3 minutes.
Season the stew with salt, black pepper, and lemon juice. Adjust the seasoning to taste.
Serve the stew hot, garnished with fresh parsley if desired. Pair with crusty bread for a more filling meal.
Nutrition Facts
Calories |
2789 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.5 g | 75% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9321 mg | 405% | |
| Total Carbohydrate | 469.6 g | 171% | |
| Dietary Fiber | 70.6 g | 252% | |
| Total Sugars | 46.3 g | ||
| Protein | 109.5 g | 219% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1046 mg | 80% | |
| Iron | 36.8 mg | 204% | |
| Potassium | 6773 mg | 144% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
