Recipe description
June 25, 2026
White bean stew with tomato
A comforting white bean stew that supports gentle digestion and fiber diversity.
High Fiber
Fiber Rich
92%
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
- Rich in fiber from legumes, vegetables, and whole-food ingredients.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein and slow-digesting 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
Bean, white
2
cup
Tomato
2
piece
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Spinach
2
cup
Salt
1
teaspoon
Black pepper
1
teaspoon
Fresh herbs
1
tablespoon
Instructions
1
Heat the olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic. Sauté until the onion is translucent.
3
Stir in the white beans and diced tomatoes, and cook for another 2 minutes.
4
Pour in the vegetable broth, and season with salt and pepper.
5
Bring to a boil, then reduce heat and simmer for 20 minutes.
6
Add the spinach and fresh herbs, then cook until the spinach is wilted.
7
Serve warm, with optional crusty bread on the side.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
8 g
Sugar
16 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
What are the main health benefits of this white bean and tomato stew?
It emphasizes fiber-rich beans and tomatoes' polyphenols to support gut health and a varied, colorful plate.
Is this dish suitable for vegetarians or vegans?
Yes, it is plant-forward and dairy-free; suitable for vegetarian and vegan diets.
Can I prepare it ahead or freeze leftovers?
Yes, refrigerate for 3–4 days; leftovers can be frozen for up to about 3 months.
Which beans should I use, and can I use canned beans?
Use white beans such as cannellini or navy beans; canned beans are fine—rinse and drain before adding.
How can I adjust flavor or spice level?
For milder taste, reduce spices; for more warmth, add chili flakes or smoked paprika and adjust salt.
What side dishes pair well with this stew?
Serve with whole grains like brown rice or quinoa, or with crusty bread; add greens on the side.
How fiber-rich is this recipe and how many servings does it make?
It’s fiber-rich and fits a balanced diet; typically yields about 4 servings.
Can I add meat or dairy, or is it dairy-free?
It's dairy-free by default; you can add toppings like cheese or yogurt if desired, but that changes its dairy-free status.
How long does it take to cook, and how can I speed it up?
About 30–40 minutes total; speed tips include using pre-cut vegetables and canned beans, simmering until tender.
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