Recipe description
June 15, 2026
Cannellini Bean Mushroom Stew
Cozy, fiber-rich Cannellini Bean Mushroom Stew supporting gentle digestion.
High Fiber
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from cannellini beans and vegetables.
- Includes diverse plant ingredients like mushrooms and herbs.
- Balanced protein and slow carbohydrates to support steady digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, white
32
tablespoon
Mushroom
8
piece
Onion, diced
1
piece
Garlic
3
piece
Carrot
1
piece
Celery
1
piece
Tomato, paste
2
tablespoon
Tomato
1
piece
Stock powder
1
teaspoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Pepper
0.5
teaspoon
Thyme
1
teaspoon
Parsley
2
tablespoon
Bay leaves
2
piece
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add chopped onion, garlic, and carrot, and sauté until soft.
3
Stir in the mushrooms and cook until they release moisture.
4
Add the cannellini beans, vegetable broth, thyme, salt, and pepper.
5
Bring to a boil, then reduce heat and let simmer for 20 minutes.
6
Stir in parsley before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
18 g
Protein
52 g
Carbohydrates
12 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this stew vegan or vegetarian?
Yes—it's plant-based, using cannellini beans and mushrooms; no meat or animal products.
Is it gluten-free?
Yes, it's naturally gluten-free; just check that any stock or flavorings used are gluten-free.
How can I make this stew more gut-friendly?
Keep it fiber-rich with beans and vegetables; soak dried beans, rinse canned beans, and use aromatics like onions and garlic; consider adding prebiotic ingredients.
How long does it take to cook?
About 30–40 minutes of simmering after sautéing the aromatics; if using dried beans, allow extra time or pre-soak.
Can I freeze leftovers?
Yes, freezes well for 2–3 months; thaw in the fridge and reheat gently.
Can I add greens or other vegetables?
Yes, spinach or kale can be stirred in near the end; carrots, celery, or other veggies also work—adjust cooking time accordingly.
How can I thicken the stew?
Let it simmer a bit longer to reduce, or thicken with a slurry of cornstarch or a mashed potato if desired.
What can I substitute for cannellini beans?
Other white beans like navy beans or chickpeas can work; texture will change slightly.
What nutrients does this dish provide?
Plant protein and dietary fiber, minerals like iron and potassium, plus polyphenols from mushrooms.
What is a good serving size?
About 1–1.5 cups per person, depending on appetite; pair with whole grains or a side salad.
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