Creamy Tuscan White Bean Stew (Dairy-Free, Gluten Free, Gut-Friendly)

We all have those weeks where our bodies are asking—begging—for something comforting. Something warm, nourishing, and easy to digest. This Creamy Tuscan White Bean Stew checks all those boxes, and then some.

It’s hearty without being heavy, creamy without any dairy, and packed with fibre-rich beans and veggies that support gut health. I made it using Eden Foods' canned beans, which are pressure-cooked with kombu (a type of sea vegetable that helps reduce gas and makes beans easier to digest). So if you're someone who normally avoids beans—don’t write this one off just yet.

Whether you're in the middle of a stressful season or just looking for a no-fuss dinner that actually leaves you feeling good after, this is one of those meals that gives a lot without asking much.

🥣 The Recipe: Creamy Tuscan White Bean Stew

Serves: 4 | Time: 35 minutes

Ingredients:

• 1 tbsp olive oil or avocado oil

• 1 small yellow onion, diced

• 2 cloves garlic, minced

• 1 carrot, diced

• 1 celery stalk, diced

• ½ tsp dried thyme

• ¼ tsp smoked paprika (optional)

• Pinch of red chili flakes (optional)

• Salt & pepper to taste

• 1 tbsp tomato paste

• 1 can (398ml) diced tomatoes (fire-roasted if possible)

• 1 can @edenfoods cannellini beans, drained & rinsed

• 1 can @edenfoods navy beans, drained & rinsed

• 1 can full-fat coconut milk

• 1.5 cups vegetable broth (adjust to your preferred consistency)

• 2 big handfuls fresh spinach

• Fresh basil, chopped (for serving)

  
  

Instructions:

1. Sauté the base:Heat oil over medium in a large pot. Add onion, carrot, and celery. Cook for about 5–7 minutes until soft and slightly golden.

2. Add flavour:Stir in garlic, thyme, paprika, chili flakes, salt, and pepper. Cook for another minute until fragrant.

3. Tomato paste magic:Add the tomato paste and cook it out for 1–2 minutes to deepen the flavour.

4. Build the stew:Pour in the diced tomatoes, coconut milk, beans, and 1 cup of broth. Stir and bring to a gentle simmer.

5. Simmer time:Let it simmer uncovered for 15–20 minutes. Stir occasionally and add more broth if needed—it should be thick but still stew-like.

6. Add the greens:Stir in spinach until wilted (about 1–2 minutes). Taste and adjust seasoning.

7. Serve it up:Ladle into bowls, top with a generous drizzle of the coconut yogurt sauce (recipe below), and sprinkle with chopped basil. Serve it with Sourdough or Gluten free bread!

   
   

✨ Coconut Yogurt Sauce (Optional, but so good):

In a small bowl, mix:

• A few spoonfuls of coconut yogurt

• A squeeze of lemon juice

• A drizzle of olive oil

• Salt and pepper to taste

This adds a cool, creamy contrast that brightens everything up.

A Few Notes:

• This stew keeps well in the fridge for a few days and freezes nicely too.

• Feel free to swap the spinach for kale or chard, or toss in other veggies that need using up.

• If you want it a little thicker, mash a few beans with the back of your spoon while it simmers.

  
  

If you make it, I’d love to hear what you think. Tag me or send a message—I always love seeing these recipes land in real kitchens.