Recipe description
June 15, 2026
White Bean Pumpkin Rosemary Stew
Fiber-friendly white bean pumpkin rosemary stew for gentle digestion.
Plant Based
High Fiber
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and pumpkin.
- Includes polyphenol-rich rosemary and colorful vegetables.
- Plant-forward with protein, fiber, and slow-release carbohydrates.
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
Oil, olive
2
tablespoon
Onion, red
1
piece
Garlic
2
piece
Pumpkin
3
cup
Bean, white
32
tablespoon
Rosemary
1
tablespoon
vegetable stock
4
cup
Salt
1
teaspoon
Pepper
0.5
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add chopped onion and minced garlic, sauté until softened.
3
Stir in the white beans, pumpkin, rosemary, salt, and pepper.
4
Pour in vegetable broth and bring to a simmer.
5
Cook for about 20 minutes until the pumpkin is tender.
6
Adjust seasoning to taste and serve warm.
More Recipes For Your Gut
Nutrition
280 kcal
Calories
13 g
Protein
34 g
Carbohydrates
7 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main components of White Bean Pumpkin Rosemary Stew?
A plant-forward stew built around white beans, pumpkin, and rosemary, with vegetables and broth to create a fiber-rich, comforting meal.
Is this recipe vegan/vegetarian?
Yes, as written it is vegan and vegetarian-friendly; no animal products are required.
How can I adjust the fiber level or calories?
To adjust fiber, you can add more beans and pumpkin, or mix in extra vegetables; to reduce fiber, use less beans or pumpkin and/or increase the liquid.
How should I store leftovers?
Cool and refrigerate within two hours; store in airtight containers for 3-4 days; reheat gently.
Can I freeze the stew?
Yes, freeze in freezer-safe containers for up to 3 months; thaw in the fridge overnight and reheat.
Can I substitute other beans or squash?
Yes, you can swap in other beans like chickpeas or lentils; other squash or sweet potato can work; adjust liquid if needed.
What role does rosemary play in flavor and nutrition?
Rosemary adds aroma and may contribute polyphenols; use as preferred.
What toppings or sides pair well with this stew?
Fermented toppings or sides like whole grains or greens complement it; simple options include sauerkraut, bread, or cooked greens.
Is there a kid-friendly version or how to make it milder?
Yes; reduce rosemary, use milder aromatics, and/or puree part of the stew for a smoother texture.
What pantry staples does this rely on?
White beans, pumpkin, rosemary, onion, garlic, broth; you can swap with what you have.
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