Hearty Roasted Tomato, White Bean and Spinach Stew Delight

This Roasted Tomato, White Bean and Spinach Stew is a comforting, plant-based dish rich in protein and fiber, perfect for chilly nights.

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Prep Time 15

Cook Time 40

Total Time 55

Servings: 4 servings

Course: Soups

Cuisine: Italian

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

1 large Sweet Onion Adds sweetness and depth; substitute with a small white or yellow onion if needed.
2 pints Cherry or Grape Tomatoes Provide a sweet and savory base; overripe tomatoes can also work well.
2 tbsp Olive Oil Used for roasting tomatoes and sautéing onions; can substitute with avocado oil.
½ tsp Kosher Salt Enhances flavor; adjust to taste.
½ tsp Black Pepper Enhances flavor; adjust to taste.

For the Heart

15 oz Canned White Beans Adds protein and creaminess; other varieties like cannellini or chickpeas are suitable substitutes.
⅓ cup Sun-Dried Tomatoes Introduces a tangy note; use plain or oil-packed types; drain if using marinated.
2 tbsp Tomato Paste Thickens and intensifies tomato flavor; no direct substitute but can omit if necessary.
½ tsp Garlic Powder Aromatic flavor enhancer; fresh garlic can replace for a stronger aroma.

For the Flavor Boost

1 tbsp Dried Oregano Provides herbal flavor; substitute with Italian seasoning mix if unavailable.
3 tbsp Fresh Parsley Adds freshness and brightness; can use dried parsley (1 tbsp) if fresh isn't available.
¼ cup Kalamata Olives Adds brininess; use any preferred olive type.

For the Greens

2 cups Baby Spinach Provides nutrition and color; substitute with Swiss chard or kale.
3-4 sprigs Fresh Thyme Adds aromatic flavor; dried thyme can be substituted (1/8 tsp).

For the Finish

to taste Lemon Juice Balances the dish with acidity; optional but enhances flavor complexity.
2-3 tbsp Vegetable Broth Thins stew; can be omitted for thicker consistency.

Equipment

Roasting pan
Large pan
knife
cutting board

Method

Step-by-Step Instructions

Preheat your oven to 400°F (200°C).
In a large roasting pan, toss the halved tomatoes with 1 tablespoon of olive oil, kosher salt, and black pepper. Roast for about 25 minutes.
Heat the remaining 1 tablespoon of olive oil in a large pan over medium heat. Sauté the sliced sweet onion for about 8-10 minutes until lightly browned.
Drain and rinse the canned white beans. Stir them into the pan with sun-dried tomatoes, tomato paste, garlic powder, and oregano. Cook for an additional 2-3 minutes.
Once the tomatoes are roasted, add them and their juices to the pan. Stir in fresh parsley, baby spinach, chopped olives, and a splash of lemon juice.
If desired, pour in 2-3 tablespoons of vegetable broth while stirring. Simmer gently for about 5 minutes.
Taste and adjust seasoning with additional salt and pepper. Serve warm, either alone or over a bed of pasta.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 6gVitamin A: 1000IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

Enjoy the nourishing, hearty flavors that fill your home! Customize with different beans and seasonal vegetables as desired.

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