Do you need a healthy, delicious, and simple bean stew that is packed with nutrients that can promote good mental health? If so, then you need to try this Roasted Tomato and White Bean Stew recipe.
This dish is full of nutrients that are beneficial for your brain. It is also quick and easy to prepare, making it the perfect meal for busy weeknights. Read on to learn more about the benefits of this amazing stew and how to make it yourself.
This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider.
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Why You’ll Love Roasted Tomato and White Bean Stew
There are many reasons to love this dish:
- It is a quick and simple bean stew, making it a great weeknight dinner option.
- The dish cooks in one pot, which makes for fewer dishes and easy cleanup.
- This stew is packed with protein, fiber, vitamins, and minerals, making it a healthy option that won’t sacrifice taste.
- The rich and savory fire-roasted tomatoes paired with creamy big white beans make it the perfect cozy meal for a chilly night.
- This dish is vegan-friendly and vegetarian-friendly.
Recipe Ingredients & Mental Health Benefits
- Extra-virgin olive oil
The ability of extra-virgin olive oil to fight inflammation leads to its numerous health benefits. The antioxidants in extra-virgin olive oil help to reduce inflammation in the body and protect against several chronic diseases and even cognitive decline. Adding this anti-inflammatory fat into your diet can potentially enhance your mood and decrease feelings of stress or worry.
- Tomatoes, onions, mushrooms, and garlic
Eating a variety of vegetables can help improve mood and decrease symptoms of depression and anxiety. They are rich in important nutrients like folate and magnesium, which play a role in brain function and mental health, as well as phytonutrients. Adding more vegetables to your diet can be a simple yet powerful way to benefit your overall mental well-being.
- Arugula, kale, or spinach
Eating leafy green vegetables, such as arugula, kale, and spinach, has been linked to improved symptoms of depression and anxiety. These veggies are high in folate, which helps produce dopamine and serotonin, the neurotransmitters responsible for regulating mood. Leafy greens also contain high levels of magnesium, a mineral that can help ease stress and improve sleep quality.
How to Make Roasted Tomato and White Bean Stew
Add the extra-virgin olive oil to a large skillet or pan and heat on medium-high.
Saute the onion in the olive oil until it is soft and fragrant.
Add the garlic and mushrooms and saute for 5 more minutes.
Stir in the cannellini beans, diced tomatoes, and arugula. Lower the heat to medium-low.
Stir in the remaining ingredients and cook for 5 minutes.
Variations of this Roasted Tomato and White Bean Stew Recipe
- I used canned fire-roasted tomatoes for ease and convenience. If you prefer, you can make your own by roasting cherry tomatoes in the oven, drizzled with olive oil and sprinkled with salt and pepper.
- You can use fresh herbs for the dried Italian seasoning or experiment with other seasonings, such as red pepper flakes or smoked paprika.
- Mash some of the cannellini beans to thicken the stew and add creaminess.
- Serve the stew over a bed of rice or quinoa for added texture.
- Top with freshly grated Parmesan and serve with crusty whole-grain bread for an added touch of flavor.
Roasted Tomato and White Bean Stew FAQ
Yes, this stew is vegan-friendly and vegetarian-friendly.
You could add a diced jalapeno or red pepper flakes to the stew as it cooks. You can also serve it with hot sauce on the side for individual spice preference.
Yes, feel free to add in any veggies of your choice. Popular additions include diced carrots or zucchini. Just make sure to adjust cooking time accordingly for any added firm vegetables.
Bottom Line
This Roasted Tomato and White Bean Stew is a tasty and nourishing meal that can provide numerous benefits for your mental well-being. It includes healthy fat, leafy greens, and a variety of vegetables for maximum mood-boosting effects. Experiment with different ingredients to make it your own and enjoy the comforting warmth of this delicious dish.
Roasted Tomato & White Bean Stew
Ingredients
- 1 Tbsp olive oil extra virgin
- 1 onion diced
- 3 cloves garlic minced
- 8 oz sliced mushrooms
- 4 cans (15 oz each) cannellini beans drained
- 1 can (14.5 oz) fire-roasted diced tomatoes undrained
- 1 cup chopped arugula, kale, or spinach
- 1 Tbsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
- Add olive oil to a large skillet or pan and heat on medium-high.
- Saute the onion in the olive oil until soft and fragrant.
- Add the garlic and mushrooms and saute for 5 more minutes.
- Stir in cannellini beans, diced tomatoes, and arugula. Lower heat to medium-low.
- Stir in the remaining ingredients and cook for 5 minutes.
Notes
- Mash some of the cannellini beans to thicken the stew and add creaminess.
- Serve the stew over a bed of rice or quinoa for added texture.
- Top with freshly grated Parmesan and serve with crusty whole-grain bread for an added touch of flavor.