Recipe description
June 14, 2026
White Bean Fennel Tomato Stew
Comforting fiber-rich stew that gently supports digestion daily.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, fiber, and gentle carbohydrates 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
Bean, white
48
tablespoon
Fennel
1
cup
Tomato, roma
4
piece
Onion, red
1
piece
Garlic
3
piece
Oil, olive
2
tablespoon
Vegetable soup
2
cup
Tomato, paste
2
tablespoon
Salt
1
teaspoon
Pepper
1
teaspoon
Thyme
1
teaspoon
Parsley
2
tablespoon
Instructions
1
In a large pot, heat olive oil over medium heat. Add diced onion and minced garlic, sauté until translucent.
2
Add chopped fennel and cook for an additional 5 minutes.
3
Stir in white beans, chopped tomatoes, vegetable broth, bay leaf, salt, and pepper.
4
Bring to a boil, then reduce heat and let simmer for 20-30 minutes.
5
Remove bay leaf before serving hot.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
42 g
Carbohydrates
12 g
Fiber
8 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this White Bean Fennel Tomato Stew vegan and dairy-free?
Yes, it’s plant-based with beans, fennel, and tomatoes and contains no dairy.
Is this recipe gluten-free?
Yes, the ingredients are naturally gluten-free, but check any additions or sides for gluten if needed.
How should I store leftovers and how long will they keep?
Cool, refrigerate in a sealed container for up to 3–4 days; freeze for 2–3 months.
Can I make this ahead for meal prep?
Yes—cook and cool, then refrigerate for up to 2–3 days, or freeze portions for longer.
Can I use dried beans instead of canned beans?
Yes; soak and cook dried beans before adding to the stew; they’ll need longer simmering, total about 60–90 minutes including prep.
How can I adjust the recipe for more fiber or a heartier texture?
Add extra beans, use whole beans with the cooking liquid, or toss in additional vegetables like carrots or kale.
What substitutions work if I don’t have fennel?
Use leeks or celery for a similar sweetness; you can also add a touch of anise or fennel seeds to mimic flavor.
How long does it take to cook?
About 25–40 minutes from start to finish, depending on simmer time and bean option.
How should I serve it?
Spoon over cooked grains like quinoa or rice or enjoy with crusty bread and a side salad.
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