Recipe description
September 23, 2026
High-Fiber Carrot White Bean Dinner Stew
A cozy, fiber-rich stew with carrots and white beans for everyday gut-friendly nourishment.
High Fiber
Legume Rich
One Pot Meal
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and several vegetables.
- Includes colorful plant foods, herbs, garlic, and olive oil for plant diversity.
- Provides a practical, filling dinner with legumes, vegetables, and healthy fat.
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
Carrot
3
piece
White beans
1
cup
Onion
1
piece
Garlic
2
piece
Oil, olive
1
tablespoon
Vegetable broth
2
cup
Celery
1
piece
Tomato, paste
1
tablespoon
Thyme
1
teaspoon
Bay leaf
1
piece
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Heat the olive oil in a pot over medium heat. Add the chopped onion, celery, and garlic, and sauté until softened, about 5 minutes.
2
Stir in the sliced carrots and tomato paste, cooking for 2 minutes to coat the vegetables.
3
Pour in the vegetable broth and add the thyme and bay leaf. Bring to a boil, then reduce heat and simmer for 15 minutes, until the carrots are tender.
4
Add the drained white beans and simmer for another 5 minutes to heat through and blend the flavors.
5
Season with salt and black pepper to taste. Remove the bay leaf, then ladle into bowls and serve warm.
More Recipes For Your Gut
Nutrition
300 kcal
Calories
11 g
Protein
47 g
Carbohydrates
13 g
Fiber
10 g
Sugar
8 g
Fat
1 g
Saturated fat
2.2 g
Salt
FAQ
How many servings does this carrot white bean stew make?
The recipe makes 2 servings.
How long does this stew take to prepare?
Allow about 30 minutes, including chopping and simmering.
Should I use cooked or dried white beans?
Use 1 cup of cooked, drained white beans. If using dried beans, cook them separately first.
Is this carrot white bean stew vegan?
Yes, provided the vegetable broth is vegan and contains no animal-derived ingredients.
Is this stew gluten-free?
The listed ingredients are naturally gluten-free, but check the labels of the broth and tomato paste for cross-contamination or added ingredients.
Can I use different vegetables or beans?
Yes. You can replace some of the carrots, celery, or white beans with similar vegetables or cooked beans, though the texture and flavor may change.
How can I make the stew thicker?
Mash some of the beans into the broth, or simmer the stew uncovered for a few extra minutes.
How should I store and reheat leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and use within about 3 days. Reheat thoroughly until hot.
Is this stew suitable for a high-fiber diet?
It contains fiber from the beans and vegetables. Increase fiber gradually and drink enough fluids, especially if you are not used to high-fiber meals.
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