---
title: White Bean Tomato Stew
servings: 4
course: soup
source:
  name: Rainbow Plant Life Italian Flavors Meal Plan 3
  author: Nisha Vora
prep time: 25 minutes
cook time: 20 minutes
diet: Vegan
nutrition:
  calories: 389 kcal
  fat: 17 g
  carbohydrates: 50 g
  sugar: 7 g
  protein: 14 g
  fiber: 13 g
  sodium: 749 mg
tags: [soup, white, bean, tomato, vegan, meal-prep]
---

Gather: @extra virgin olive oil{1.5%tbsp}, @medium yellow onion{1}(finely chopped), @Kosher salt and freshly cracked black pepper. For the aromatics for stew (from vegetable prep): @medium or large carrots{2}(finely chopped), @celery ribs{2}(finely chopped), @garlic cloves{4}(finely chopped), @red pepper flakes{0.25-0.5%tsp}, @./components/Roasted Tomato Sauce{2.5%cup}, @water{0.75%cup}, @bay leaf{1}, @cannellini beans{2}(15-ounce / 425g; drained and rinsed), @lacinato kale{1%bunch}, @fresh basil leaves or flat-leaf parsley{1%handful}. For the for serving:: @Crusty bread to serve{4}.

Heat the olive oil in a Dutch oven or large, deep sauté pan over medium heat. Once shimmering, add the onion, and season with a pinch or two of salt and pepper. Cook for ~{4-5%minutes}, until lightly golden, stirring occasionally.

Add in the Aromatics for Stew with another pinch of salt and cook for ~{6-8%minutes}, or until the carrots and celery have softened, stirring more frequently. Deglaze with a splash of water as needed. Add the red pepper flakes and stir frequently for 30 seconds.

Add the Roasted Tomato Sauce, 3/4 cup water, bay leaf, beans, 1/4 tsp kosher salt, and several cracks of black pepper. Stir well.

Simmer, stirring occasionally, until the mixture has thickened, 15 to 20 minutes. If it gets too thick, add in another 1/4 cup water while cooking. If you want the stew to be thicker, towards the end of cooking, use the back of a wooden spoon or a spatula to gently smash some of the beans.

While the stew cooks, make your side salad (if you’re making one) and prep the other ingredients. Kale: Wash and dry well, then thinly slice (the thinner, the quicker it cooks). Basil: Sliver (or chop if using parsley). Bread: Toast according to your preferred method, if desired.

Stir the sliced kale into the stewed beans along with a pinch of salt. If too thick, add a splash of water to cover. Bring back to a simmer and cook for ~{4%minutes}, stirring occasionally, until the kale has softened.

Taste the stewed beans, adding salt or pepper as needed. Remove the bay leaf. Finish with chopped basil or parsley, and if desired, a drizzle of olive oil. Serve with toasted bread and your side salad, if you made one.

> Storage: Store the stew in the fridge for 4 to 5 days. Reheat on the stovetop over medium heat (or in the microwave) until heated through. Top with freshly chopped basil or parsley if you have any leftover.
> Storage: Got more leftovers? This stew is freezer-friendly! Store it in single-serve portions and defrost it in the fridge. For quicker defrosting, I recommend these Souper Cubes.
> Nutrition boost: For more protein and fiber, use whole wheat seeded bread. For more veggies, serve with steamed/sautéed green beans or roasted cauliflower.
> Shortcut: If you bought baby kale, cook until just wilted, about 1 to 2 minutes.