Recipe description
July 26, 2026
Chicken and white bean stew
Cozy chicken and white bean stew to support balanced digestion.
Protein Rich
One Pot Meal
Easy Recipe
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Includes diverse plant flavors and olive oil polyphenols.
- Balanced with lean protein and fiber for 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
Chicken, breast
500
gram
Bean, white
400
gram
Onion
1
piece
Garlic
2
clove
Carrot
2
piece
Celery
2
piece
Tomato, paste
2
tablespoon
Broth
500
ml
Oil, olive
2
tablespoon
Thyme
1
teaspoon
Bay leaf
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, carrot, and celery. Sauté until softened, about 5 minutes.
2
Add chicken breast pieces and cook until lightly browned on all sides, about 5-7 minutes.
3
Stir in tomato paste and cook for 1 minute to deepen flavor.
4
Pour in chicken broth, add thyme, bay leaf, salt, and black pepper. Bring to a simmer.
5
Add white beans, reduce heat to low, cover, and simmer for 30 minutes or until chicken is tender and flavors are well combined.
6
Remove bay leaf before serving. Adjust seasoning if needed.
More Recipes For Your Gut
Nutrition
850 kcal
Calories
54 g
Protein
38 g
Carbohydrates
16 g
Fiber
8 g
Sugar
15 g
Fat
6 g
Saturated fat
2.8 g
Salt
FAQ
Is this recipe suitable for a low-fat diet?
Yes. It uses lean chicken and white beans with a moderate amount of olive oil. You can reduce the oil to 1 tablespoon if desired.
Can I substitute chicken thighs for chicken breast?
Yes, but thighs have more fat and may need a bit longer to become tender; adjust cooking time accordingly.
Can I use canned beans or dried beans?
Either works. If using canned, drain and rinse before adding. If using dried beans, plan for soaking and longer cooking.
Is this dish gluten-free and dairy-free?
Yes. It contains no dairy and is naturally gluten-free, but check the broth if you are avoiding gluten.
How long does it take to prepare and cook?
About 50–60 minutes in total.
How can I make this vegetarian or vegan?
Replace the chicken with extra white beans or firm tofu/tempeh and use vegetable broth.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; freeze for 2–3 months for longer storage.
How can I adjust the salt if I’m watching sodium?
Start with 1 teaspoon of salt and taste, then adjust. Using a low-sodium broth helps too.
What side dish pairs well with this stew?
Try crusty bread, steamed grains, or a green salad.
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