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Roasted Tomato, White Bean and Spinach Stew

Hearty Roasted Tomato, White Bean and Spinach Stew Delight

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Enjoy a comforting bowl of Roasted Tomato, White Bean and Spinach Stew, packed with fiber and bursting with vibrant flavors.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Plant-based
Calories: 250

Ingredients
  

For the Stew
  • 1 large Sweet Onion Adds sweetness and depth; substitute with a small white or yellow onion if necessary.
  • 2 cups Cherry or Grape Tomatoes Any type of tomato can work; adjust roasting times.
  • 1 teaspoon Kosher Salt Essential for enhancing flavors during cooking; adjust to taste.
  • 1 teaspoon Black Pepper Essential for enhancing flavors during cooking; adjust to taste.
  • 2 tablespoons Olive Oil Provides richness; can swap with vegetable oil.
  • 2 cans Canned White Beans (Great Northern) Delivers protein and creaminess; can substitute with cannellini beans.
  • 1/2 cup Sun-Dried Tomatoes (Marinated) Add tanginess and texture; drain and finely chop before adding.
  • 2 tablespoons Tomato Paste Concentrated tomato flavor; can be omitted if using fresh tomatoes abundantly.
  • 1 teaspoon Garlic Powder Imbues savory depth; fresh garlic can be substituted.
  • 1 teaspoon Dried Oregano A key herb for flavor; can use Italian seasoning or thyme.
  • 1/4 cup Fresh Parsley Brings flavor and color; use dried parsley but reduce amount by half.
  • 1/2 cup Kalamata Olives Adds a briny flavor; can substitute with favorite olives.
  • 4 cups Baby Spinach Boosts nutrition; use fresh for best flavor.
  • 1 tablespoon Lemon Juice Brightens overall flavors; adjust to taste.
  • 1 cup Vegetable Broth Optional for adjusting consistency; add as required.
  • 1 teaspoon Fresh Thyme (optional) Complements dish with aromatic flavor; dried thyme can work.

Equipment

  • Oven
  • Skillet
  • Roasting Pan

Method
 

Directions
  1. Preheat your oven to 400°F (200°C). Toss the sliced tomatoes with olive oil, kosher salt, and black pepper and roast for about 25 minutes.
  2. In a skillet over medium heat, heat a drizzle of olive oil. Add the sliced onion with a pinch of salt and sauté for about 10 minutes until lightly browned and tender.
  3. Drain and rinse the canned white beans, then add them to the sautéed onions. Incorporate chopped sun-dried tomatoes, tomato paste, garlic powder, and oregano.
  4. Add the roasted tomatoes and their juices to the skillet. Fold in fresh parsley, baby spinach, and kalamata olives, drizzle in lemon juice, and stir well.
  5. If desired, gradually add vegetable broth to adjust consistency. Taste and adjust seasoning with additional salt and pepper as needed.
  6. Serve warm in bowls, optionally over cooked pasta or alongside crusty bread.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 400mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 3500IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

Storage: Store leftovers in an airtight container for up to 4 days. Freeze portions for up to 3 months.

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