Health meal, low carbs meals, keto meal

Hearty Roasted Tomato and White Bean Stew

When the weather turns chilly, there’s nothing better than a warm, hearty stew to comfort you. This Hearty Roasted Tomato and White Bean Stew is the perfect dish for those cozy nights in. Made with juicy roasted tomatoes, creamy white beans, and aromatic herbs, this stew is both satisfying and packed with wholesome ingredients. It’s a great choice for vegetarians and can easily be made vegan. Let’s dive into how you can prepare this delicious and comforting meal.

Table of Contents

Ingredients

  • 4 cups cherry or grape tomatoes
  • 3 tablespoons olive oil, divided
  • 1 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 cans (15 oz each) white beans, drained and rinsed (cannellini or great northern beans work well)
  • 4 cups vegetable broth
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 1 bay leaf
  • 2 cups baby spinach
  • Fresh parsley for garnish (optional)
  • Crusty bread for serving (optional)

Instructions

  1. Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Roast the Tomatoes: Place the cherry tomatoes on the prepared baking sheet and drizzle with 1 tablespoon of olive oil. Sprinkle with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Toss to coat, then roast for 20-25 minutes, or until the tomatoes are soft and slightly caramelized.
  3. Prepare the Stew Base: While the tomatoes are roasting, heat the remaining 2 tablespoons of olive oil in a large pot over medium heat. Add the diced onion and sauté for 5-6 minutes, or until the onion is translucent.
  4. Add Garlic and Seasonings: Stir in the minced garlic, dried thyme, oregano, smoked paprika, and the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Cook for an additional 1-2 minutes, until the garlic is fragrant.
  5. Add Beans and Broth: Add the white beans, vegetable broth, and bay leaf to the pot. Stir well, bring to a simmer, and let cook for 15-20 minutes to allow the flavors to meld together.
  6. Add Roasted Tomatoes and Spinach: Once the tomatoes are roasted, add them to the stew along with any juices from the baking sheet. Stir in the baby spinach and cook for another 3-4 minutes, or until the spinach is wilted.
  7. Serve: Remove the bay leaf and serve the stew hot, garnished with fresh parsley if desired. Serve with crusty bread for dipping.

Cook’s Notes and Tips

  • Roasting the Tomatoes: Roasting the tomatoes intensifies their sweetness and adds a rich flavor to the stew. You can also use canned roasted tomatoes if fresh ones are not available.
  • Broth Choice: For a richer flavor, you can use a low-sodium vegetable broth or even a homemade broth.
  • Blending for Texture: If you prefer a creamier stew, blend a portion of the stew with an immersion blender before adding the spinach. This will give the stew a thicker, creamier consistency.

Variations

  • Hearty Vegetable Stew: Add additional vegetables like diced carrots, celery, or bell peppers to make the stew even heartier.
  • Spicy Tomato Bean Stew: Add a pinch of red pepper flakes or a diced jalapeño for some heat.
  • Creamy Tomato Bean Stew: Stir in 1/2 cup of coconut milk or heavy cream for a creamier texture and richer taste.

Keto and Low-Carb Versions

To make a keto-friendly and low-carb version of this Roasted Tomato and White Bean Stew:

  • Replace the Beans: Use cauliflower florets or zucchini chunks instead of white beans to reduce the carb count while still maintaining a hearty texture.
  • Add Protein: Consider adding a keto-friendly protein such as cooked sausage or chicken to make it more filling.

Frequently Asked Questions (FAQs)

Can I Make This Stew Ahead of Time?

Yes, this stew can be made ahead of time. The flavors only improve after sitting for a while. Store in an airtight container in the refrigerator for up to 4-5 days and reheat on the stovetop or in the microwave.

Can I Freeze This Stew?

Yes, you can freeze this stew for up to 3 months. Let it cool completely before transferring to a freezer-safe container. Thaw in the refrigerator overnight before reheating.

Can I Use Canned Tomatoes Instead of Fresh?

Absolutely! If fresh cherry tomatoes aren’t available, you can use canned roasted tomatoes. A 15-ounce can should work well.

What Can I Serve with This Stew?

This stew is delicious on its own, but it’s even better when served with crusty bread, garlic bread, or even a side of rice. You can also top it with grated Parmesan cheese for extra flavor.

Can I Make This Stew Vegan?

Yes, this stew is naturally vegan as long as you use vegetable broth. Be sure to also use vegan-friendly bread if serving with it.

This Hearty Roasted Tomato and White Bean Stew is the perfect comfort meal for chilly nights. It’s warm, flavorful, and packed with healthy ingredients that will keep you satisfied. Roasting the tomatoes adds a depth of flavor that elevates this simple stew into something truly special. Serve it with some crusty bread and enjoy a bowl of comfort that will leave you feeling nourished and happy.

Happy Cooking!

Leave a Comment