White Bean Summer Stew

This cozy summer stew features fresh summer produce, like green beans, cherry tomatoes, zucchini, bell pepper, and jalapeno. It’s the perfect way to use up some of the bounty from your home garden!

Yes, it’s getting noticeably cooler out, at least here in Minnesota. I’m both excited for fall because of soup/chili/stew season, but also sad to see summer go. So, in the spirit of my bittersweet feelings, I’m sharing a summer recipe that’s also a stew! This White Bean Summer Stew is definitely one of my favorites. It’s absolutely chock full of fresh summer veggies, plant-based protein, and tons and tons of fiber!

I wrote this recipe to incorporate some of my favorite summer veggies, but you can mix it up with whatever you have on hand. This recipe is actually really quick to cook, but has a decent amount of prep work thanks to all those veggies. As you’re chopping your veggies you can throw most of them into the same bowl. Just separate out the tomatoes and garlic.

Once your veggies are all ready to go, you can start heating your oil in a large stockpot over medium-high heat. Once heated, add your garlic and saute until fragrant, or about 30 seconds. Then, add your zucchini, onion, green beans, jalapeno, and bell pepper. Saute your veggies until they’re slightly softened, or about 3-5 minutes.

Then, add in the tomatoes, vegetable broth, and all seasonings. Bring the mixture up to a boil, and then let it simmer for 10-15 minutes.

Finally, add your rinsed white beans and corn and remove your stew from heat. Remember, rinsing canned vegetables and beans is important to help reduce the sodium content!

And that’s all there is to it! If you try this recipe, don’t forget to leave it a rating and let me know your thoughts down in the comments. And be sure to tag me @HookomOnHealth and use the #HookomOnHealth so that I can see your creations online!

Print Recipe

White Bean Summer Stew

This cozy summer stew features fresh summer produce, like green beans, cherry tomatoes, zucchini, bell pepper, and jalapeno. It's the perfect way to use up some of the bounty from your home garden!

Prep Time30 mins

Cook Time20 mins

Total Time50 mins

Course: Main Course, Soup

Keyword: bell pepper, cherry tomatoes, green beans, stew, summer, white bean summer stew, white beans, zucchini

Servings: 6 people

Author: Amanda Hookom @HookomOnHealth

Ingredients

• 1 tbsp safflower oil
• 2-3 cloves garlic minced
• 1 medium zucchini quartered and sliced
• 1 yellow onion diced
• 2 cups green beans trimmed and chopped
• 1 jalapeno de-seeded and diced
• 1 medium bell pepper (any color) chopped
• 1 pint cherry or grape tomatoes quartered
• 4 cups vegetable broth
• 1 tsp dried basil
• 1 tsp salt
• 1/2 tsp ground black pepper
• 1/8 tsp cracked red pepper flakes
• 2 (15.5 oz) cans white (cannellini) beans drained and rinsed
• 1 (15.25 oz) can corn drained and rinsed

Instructions

• Heat the oil in a large stockpot over medium-high heat.  Add garlic and saute until fragrant, about 30 seconds.
• Add the zucchini, onion, green beans, bell pepper, and jalapeno and saute until slightly softened, about 3-5 minutes.
• Add the tomatoes, vegetable broth, and seasonings and bring to a boil.  Simmer for 10-15 minutes.
• Add white beans and corn and remove from heat.

Video

Notes

• To make it heartier, try adding your favorite whole grain (quinoa, farro, brown rice, etc).
• Mix and match the vegetables with what you have on hand!  For example, you could use roma tomatoes, cherry tomatoes, grape tomatoes, etc based on what you’ve got.
• You can also use leftover corn on the cob instead of canned corn in this recipe, if you’ve got it.  Just slice the kernels off the cob, and throw them in right near the end (if the cobs are already cooked).
• I prefer using safflower oil in this recipe because it imparts a nice, light flavor, but you could also use vegetable, avocado, or your other favorite oil.