Recipe description
June 14, 2026
Roasted Garlic White Bean Stew
Gentle, gut-friendly white bean stew with roasted garlic and fiber.
Plant Based
Legume Rich
Protein Rich
92%
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 legumes and vegetables.
- Includes garlic and herbs providing polyphenols and flavor.
- Plant-based protein with balanced carbohydrates for satiety.
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
Garlic
6
piece
White beans
3
cup
Oil, olive
2
tablespoon
Onion
1
piece
Carrot
2
piece
Celery
2
piece
Vegetable broth
4
cup
Rosemary
1
tablespoon
Bay leaf
1
piece
Salt
1.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Wrap the whole garlic in aluminum foil and roast in the oven for 30-40 minutes until soft.
3
In a large pot, heat the olive oil over medium heat and sauté diced onions, carrots, and celery until softened.
4
Add the thyme, salt, and pepper, then stir for another minute.
5
Once garlic is cool, squeeze the roasted garlic cloves into the pot and mash them with a fork.
6
Add the white beans and vegetable broth to the pot, and bring to a simmer.
7
Cook for 15-20 minutes to allow the flavors to meld.
8
Adjust seasoning to taste and serve warm.
More Recipes For Your Gut
Nutrition
350 kcal
Calories
16 g
Protein
48 g
Carbohydrates
12 g
Fiber
8 g
Sugar
10 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this stew vegan and dairy-free?
Yes. It’s plant-based, with no meat, dairy, or animal-derived ingredients.
What are the main ingredients in this recipe?
The stew centers on white beans and roasted garlic, with vegetables, herbs, olive oil, and a light broth.
Is the stew gluten-free?
Yes, if you use gluten-free broth and avoid any gluten-containing thickeners.
How long does it take to prepare and cook?
Times can vary; simmer until the beans are tender and the flavors meld.
Can I meal prep this stew for the week?
Yes. It stores well in the fridge for several days and freezes well for longer storage.
How should I store leftovers?
Cool and refrigerate in an airtight container (3–4 days). For longer storage, freeze.
Is this stew high in fiber and plant-based protein?
Yes. White beans provide both fiber and plant-based protein.
Can I customize the recipe with other flavors or ingredients?
Absolutely. You can add greens, tomatoes, chili, lemon zest, or other herbs to taste.
Can I substitute canned beans for dried beans?
Yes. Canned beans are convenient; rinse and drain them before adding to the stew.
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