Who doesn’t love a cozy, filling stew? They’re the ultimate comfort food, but they can sometimes feel heavy and leave you feeling sluggish. That’s why I set out to create a stew that’s just as hearty and delicious but also light enough to enjoy without the post-meal slump.
As another chapter in our low-carb Mediterranean diet journey, I wanted to craft a vegetable stew that felt truly satisfying. While this stew isn’t strictly low-carb, it can be worked into a diet by being selective with your other meals and mindful of portion sizes. And honestly, it’s worth the extra planning. It’s packed with nutrient-dense vegetables and protein-rich cannellini beans, which are the star of this dish. They add not only protein and fiber but also a wonderful creaminess to the stew. If you still want to cut back on some carbs, you can also omit one can of beans and still get a delicious, creamy result. I like to blend a portion of the beans with an [immersion blender] to create a rich, thick consistency without any added cream or oil.
When I’m cooking, I generally follow one rule: aim for either higher fat or higher carbs, but not both at the same time. This stew leans into the carbs, which is why I’ve opted to make it oil-free. It’s a simple technique that proves you don’t need oil to build deep, delicious flavors. If you do decide to sauté the vegetables in oil, use a high smoke point oil like avocado oil. When oils are heated beyond their smoke point, they can release toxins. This is why I typically use olive oil for drizzling on a soup or in a salad (although I do make some exceptions in baking where I know the temperature!) and avocado oil for stove top cooking, where it can be difficult to manage cooking temperatures.
Similar to the Wholesome and Healthy Red Lentil Soup, this stew is perfect for doubling and freezing in pre-portioned servings, making for a super easy and healthy meal on a busy weekday. This can be served with a side of rice or a thick slice of sourdough bread to soak up every last drop.
Ready to get cozy with a bowl? Here’s my recipe for this Hearty Vegetable & Cannellini Bean Stew.
Hearty Vegetable & Cannellini Bean Stew (Oil-Free)
Course: Main, Side, SoupsCuisine: MediterraneanDifficulty: Easy14
cups20
minutes45
minutes180
kcalThis flavorful, satisfying stew is packed with vegetables and protein, perfect for a cozy and healthy meal. Designed without added oil, its richness comes from slow-cooked vegetables, aromatic herbs, and hearty cannellini beans.
Ingredients
1 large yellow onion, chopped (about 1.5 cups chopped)
4 cloves garlic, minced
2 large carrots, peeled and sliced into rounds (about 1.5 cups)
2 celery stalks, thinly sliced (about 1 cup)
1 medium zucchini, diced (about 2 cups)
1 small eggplant, diced (about 2 cups)
1 large red bell pepper, diced (about 1.5 cups)
1 (28-ounce) can crushed tomatoes (approximately 3 cups)
2 (15-ounce) cans cannellini beans (also known as white kidney beans), rinsed and drained (approximately 3 cups cooked)
6 cups low-sodium vegetable broth (or water for even lower calories)
2 bay leaves
1 tablespoon fresh rosemary, finely chopped (or 1 tsp dried)
1 tablespoon fresh thyme, destemmed (or 1 tsp dried)
1 teaspoon dried oregano
½ teaspoon black pepper
1 teaspoon salt (or to taste, adjust at end)
¼ cup fresh parsley, chopped (for garnish, optional)
Directions
- Sauté Aromatics (Water Sauté): In a large Dutch oven or heavy-bottomed pot, add about ¼ cup of vegetable broth (instead of oil). Heat over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, for about 8-10 minutes until softened. Add splashes of broth if vegetables start to stick.
- Add Garlic and Herbs: Stir in the minced garlic, fresh rosemary, fresh thyme, and dried oregano. Cook for another 2-3 minutes until fragrant.
- Incorporate Vegetables and Seasoning: Add the diced zucchini, eggplant, and red bell pepper to the pot. Stir well. Add the salt and black pepper.
- Simmer the Stew: Pour in the crushed tomatoes, rinsed cannellini beans, and the remaining 5.75 cups of vegetable broth. Add the bay leaves. Bring the mixture to a boil.
- Cook Until Tender: Once boiling, reduce the heat to low, cover the pot, and simmer for 30-45 minutes, or until all the vegetables are tender and the flavors have melded. The longer it simmers, the richer the flavor.
- Final Touches: Remove the bay leaves. Taste and adjust seasoning if needed. If you prefer a slightly thicker stew, you can mash a portion of the beans against the side of the pot with a spoon or immersion blender, or scoop out about 1 cup of stew, blend it, and return it to the pot.
- Serve: Ladle into bowls and garnish with fresh chopped parsley if desired.
Tips & Variations:
- For an extra layer of flavor, consider adding a splash of balsamic vinegar or a pinch of smoked paprika towards the end of cooking.
- To add more greens, stir in a few handfuls of fresh spinach or kale during the last 5-10 minutes of simmering until wilted.
- If you love a little heat, a dash of red pepper flakes can add a pleasant kick.
- For an even richer, thicker stew without added fat, increase the amount of cannellini beans by half a can, or mash a larger portion of the cooked beans.
Nutrition Facts
14 servings per container
Serving Size220
- Amount Per ServingCalories220
- % Daily Value *
- Total Fat
1.4g
2%
- Saturated Fat 0.3g 2%
- Trans Fat 0g
- Cholesterol 0mg 0%
- Sodium 231mg 11%
- Total Carbohydrate
19g
7%
- Dietary Fiber 5g 18%
- Total Sugars 5g
- Protein 6g 12%
- Vitamin A 20mcg 3%
- Vitamin C 120mg 134%
- Calcium 5mg 1%
- Iron 10mg 56%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Why You’ll Love This Hearty Vegetable & Cannellini Bean Stew
This isn’t just a meal; it’s a bowl full of vibrant flavor and nourishing goodness that truly satisfies. What makes this particular stew so special is its incredible oil-free richness, achieved through slow-simmered vegetables and aromatic herbs, rather than relying on added fats. It’s packed with a colorful array of garden-fresh vegetables and the creamy, protein-rich goodness of cannellini beans, making it a fantastic source of fiber and plant-based protein. It’s the perfect answer for a cozy night in, a healthy family dinner, or for easily prepping wholesome meals throughout the week.
Serving Suggestions & Storage
This robust stew is wonderfully satisfying on its own, but it also shines when paired with a hearty side. Serve it alongside a slice of crusty whole-grain bread for dipping, or over a bed of quinoa or brown rice to soak up all the delicious broth. It’s truly a meal prep champion! Store any leftovers in an airtight container in the refrigerator for up to 4-5 days. This stew also freezes beautifully for up to 3 months—just thaw it overnight in the fridge and gently reheat on the stovetop for a quick, comforting meal anytime.
Frequently Asked Questions (FAQs)
Q: Can I use different vegetables in this stew? A: Absolutely! This stew is very flexible. You can substitute many of the vegetables with what you have on hand, like mushrooms, sweet potatoes, or green beans. Just be mindful of their cooking times—harder vegetables like sweet potatoes may need to be added earlier.
Q: Can I use dried cannellini beans instead of canned? A: Yes, you can. You’ll need to cook the dried beans separately according to package directions before adding them to the stew. 2 (15-ounce) cans of beans are equivalent to about 1 ½ cups of dried beans.
Q: How can I make this stew thicker? A: The easiest way to thicken this stew is to mash some of the cannellini beans against the side of the pot while it simmers. You can also use an immersion blender to partially blend the stew until it reaches your desired consistency.
Q: Is this recipe freezer-friendly? A: Yes, it freezes wonderfully. Let the stew cool completely, then transfer it to an airtight, freezer-safe container. It will last for up to 3 months. To reheat, thaw in the refrigerator overnight and warm gently on the stovetop.
Share Your Take!
This isn’t just a recipe—it’s a starting point for your own culinary adventure.
I’d love to hear how this Hearty Vegetable & Cannellini Bean Stew turned out for you! Did you try adding a new vegetable or serving it with a unique side?
Leave a comment below with your own unique twists and ideas. Your feedback not only helps me but also inspires our whole community to discover new ways to love this recipe!
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