White bean and vegetable stew

A comforting, slow-simmered plant-based stew: white beans and tender vegetables in a herby tomato sauce. High in plant protein and fibre, it makes a filling and budget-friendly dinner.

Preparation: 15 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 208 kcal · 11 g protein · 27 g carbohydrate · 2 g fat

Ingredients

• 2 tins of white beans
• 2 carrots
• 1 courgette
• 2 tins of chopped tomatoes
• 1 onion
• 1 tsp herbes de Provence

Method

1. Soften the onion, carrots and courgette in a pan.
2. Add the tomatoes, beans and herbs.
3. Simmer for 25 minutes.
4. Adjust the seasoning and serve.

Nutritional benefits

White beans are an excellent source of plant protein, fibre and iron, very filling and with a low glycaemic index. Simmered with vegetables and tomato, they make a complete, economical, 100% plant-based stew. Naturally gluten-free and dairy-free.

Variations and substitutions

• With kidney beans or chickpeas.
• With kale or spinach.
• Spicier: smoked paprika, chilli.
• With chicken sausages for a higher-protein version.

Storage and making ahead

Keeps for 4 days and can be frozen: even better reheated. Excellent for batch cooking.

💡 Good to know

Rinse tinned beans well: you remove some of the salt and starch, and they are easier to digest.

Related reading

Discover more vegetarian recipes · vegan recipes · high-protein recipes · gluten-free recipes · dairy-free recipes.

The foods in this recipe: white beans · carrots · courgette · tomatoes · onion.

You might also like these recipes: Baked falafels · White bean and vegetable soup · Vegetarian black bean and quinoa chilli.