Roasted Tomato and White Bean Stew
This creamy white bean and tomato stew is simple, cozy, and packed with plant-based protein and fiber. Blending part of the tomato mixture creates a rich texture without cream.
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Dinner, lunch
Cuisine Mediterranean
Servings 5 people
Calories 191 kcal
- 2 tablespoons olive oil
- 1 medium onion diced
- 4 cloves garlic mashed
- 4 cups cherry or grape tomatoes
- 1 tablespoon tomato paste
- 2 cans cannellini beans drained and rinsed
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Heat olive oil in a large pot over medium heat. Add onion and cook until soft and translucent, then stir in garlic and cook until fragrant.
Add tomatoes and cook until the tomatoes soften and become jammy. Then add the tomato paste, salt and pepper.
Blend part of the tomato mixture with an immersion blender, leaving some texture. Stir in the cannellini beans and add a splash of broth if you prefer a more soupy consistency.
Simmer for 15 to 20 minutes until thickened, then adjust seasoning and serve with olive oil and crusty bread if desired.
- Finish with lemon juice or olive oil before serving.
- Add spinach or kale for extra greens.
- Serve with crusty bread or grains.
Calories: 191kcalCarbohydrates: 30gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 869mgPotassium: 77mgFiber: 9gSugar: 1gVitamin A: 51IUVitamin C: 3mgCalcium: 117mgIron: 4mg
Keyword easy meal prep soup, high fiber meals, tomato stew, white bean stew