Recipe description
July 13, 2026
White bean stew with paprika
Cozy white bean stew with paprika for gentle gut support.
30 Minute Meal
Easy Recipe
Budget Friendly
84%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from white beans and vegetables.
- Contains polyphenol-rich paprika and tomatoes for flavor and color.
- Plant-forward with protein from beans and balanced fats from olive oil.
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
Paprika powder
2
teaspoon
Onion
1
piece
Garlic
2
clove
Tomato
2
piece
Vegetable broth
2
cup
Oil, olive
1
tablespoon
Thyme
0.5
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Finely chop the onion and garlic cloves. Dice the tomatoes into small pieces.
2
Heat olive oil in a medium-sized pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
3
Add the garlic and cook for another minute until fragrant, being careful not to burn it.
4
Stir in the paprika powder, dried thyme, salt, and black pepper. Cook for 30 seconds to release the flavors.
5
Add the diced tomatoes and cook for 2-3 minutes until they begin to soften.
6
Add the white beans and vegetable broth to the pot. Stir well to combine all ingredients.
7
Bring the stew to a simmer, then reduce heat to low. Cover and cook for 15-20 minutes, stirring occasionally.
8
Taste and adjust seasoning if needed. If you prefer a thicker stew, mash some of the beans with the back of a spoon or let it simmer uncovered for a few more minutes.
9
Serve hot in bowls, optionally garnished with fresh herbs.
More Recipes For Your Gut
Nutrition
335 kcal
Calories
17 g
Protein
35 g
Carbohydrates
15 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.5 g
Salt
FAQ
Is this recipe vegan?
Yes. It's plant-based and contains no animal products.
Is this gluten-free?
Yes, naturally gluten-free as written. If you use packaged broth or spices, check labels for gluten.
Can I use dried beans instead of canned?
Yes. If you use dried white beans, soak and cook them until tender before adding to the pot; canned beans are faster.
How long does it take to make?
About 30–40 minutes total (including 15–20 minutes of simmering).
How can I thicken the stew or adjust the texture?
Mash a few beans with the back of a spoon or simmer uncovered a few more minutes.
How can I make it spicier or smokier?
Add more paprika or smoked paprika; optional chili flakes.
What are the health benefits?
The beans provide soluble and insoluble fiber for gut health; paprika adds color and polyphenols.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; or freeze for 2–3 months.
What would you serve with this?
Serve hot; pair with crusty bread, brown rice, or a side salad.
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