Recipe description
June 25, 2026
White bean stew with leek
A cozy white bean and leek stew for gentle gut health.
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 (white beans) and vegetables.
- Includes plant-based protein and prebiotic-friendly leeks.
- Balanced with a variety of plant foods and adaptable with whole grains or leafy greens.
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
2
cup
Leek
1
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Carrot
1
piece
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Thyme
1
teaspoon
Instructions
1
Rinse and drain the white beans.
2
In a pot, heat olive oil over medium heat. Add sliced leek, diced carrots, and minced garlic. Sauté until softened.
3
Add the rinsed white beans and vegetable broth to the pot.
4
Season with salt, black pepper, and thyme.
5
Bring to a boil, then reduce heat and simmer for 20-30 minutes, until the beans are tender.
6
Serve hot, optionally with whole grain bread or leafy greens.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
16 g
Protein
50 g
Carbohydrates
12 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this stew vegan/vegetarian-friendly?
Yes. It's plant-based—use vegetable stock and check that no animal products are included.
How much fiber does a serving provide, and why is that good?
A serving includes both soluble and insoluble fiber from white beans and leek; fiber supports digestion and helps with fullness.
Can I freeze leftovers and reheat them later?
Yes. Freeze in airtight containers; best within 3 months; thaw in the fridge and reheat gently.
What can I substitute if I don’t have white beans?
Cannellini or other white beans work, or chickpeas; texture and flavor will change, so you may need to adjust cooking time.
How long does it take to cook from start to finish?
About 25–40 minutes of simmering after sautéing aromatics, until beans are tender and flavors meld.
How can I adjust the flavor or heat level?
Add more garlic and herbs (thyme, bay leaf) for depth; for heat, use chili flakes or pepper; season to taste.
Can I prepare this in advance or use it for meal prep?
Yes. It keeps well in the fridge for 3–4 days; you can also freeze portions for longer.
Is this dish gluten-free?
Yes, as long as your stock and other ingredients are gluten-free.
How should I serve it for best flavor and variety?
Pair with whole grains or leafy greens to boost fiber variety; serve with crusty bread and fresh herbs if you like.
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