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Hello! I’m Anjali. I’m a board certified health coach, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

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Spicy Tomato, White Bean and Vegetable Stew

Spicy tomato and white bean stew

Now that fall is here, soups are back on the menu! This is one of our family’s favorite soups: it’s hearty, spicy, healthy, satisfying, and has great texture: crunchy (from the veggies) and creamy (from the white beans and parmesan). It’s just all-around feel good food.

Spicy tomato and white bean stew 5

I made this soup for the first time years ago, when I first started blogging and cooking. The husband, who at that time was skeptical about the extra veggies I added to the recipe, said “I wish my stomach was bigger so I could eat more of this soup!”

It was a nice endorsement from someone who used to live on Taco Bell and Frozen Pizzas, to say the least 🙂 Fast forward a few years later, and the husband still loves this soup – and now Layla loves it too!

This recipe is great because it’s super easy to make, takes only 30 minutes, and it’s a great vehicle for “sneaking” extra veggies into your diet. The tomato and white bean base makes it conducive to adding just about any vegetables into the soup. I chose carrots, bell peppers, kale, and red onions – but you can really use anything you’d like.

Spicy tomato and white bean stew 3

I was originally inspired to create this stew by a recipe I saw on the Food Network, from Giada De Laurentiis. I made a quite a few modifications to the recipe, but the base and spice mixture is inspired by the original recipe from Giada.

I topped the soup with a sprinkle of Parmesan Cheese, and served it with Alexia’s All Natural Garlic Bread. I love Alexia’s frozen products – they don’t have any weird ingredients in them, and they taste delicious.

And now, on to the stew. My modified recipe is below and the original is here. Hope you enjoy it as much as we did!

The Ingredients

  • 1 tbsp extra virgin olive oil
  • 3 carrots, peeled and chopped
  • 1 red onion, chopped
  • 2 bell peppers (any color), chopped
  • 6 cloves garlic, minced
  • 1 box baby kale, chopped
  • 28oz can crushed tomatoes with Italian spices
  • 1-2 cups low sodium vegetable broth (more if needed)
  • 1 15oz can cannellini beans, drained and rinsed
  • 1 15oz can navy beans, drained and rinsed
  • 1/2 cup dry small whole wheat pasta (I used penne and then cut the penne into smaller bits when it was cooked)
  • 1/4 tsp crushed red pepper flakes
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper

IMG_2030

The Directions

Step 1: Warm the olive oil in a large soup pot over medium heat and chop your veggies. Meanwhile, boil water for your pasta in a separate pot.

Chopped carrots & bell peppers

Step 2: Add the carrots, peppers, onion, and garlic and saute until soft, about 5-10 minutes. Add in the kale, cook 2-3 minutes.

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Step 3: Add the crushed tomatoes, broth, beans, and spices (red pepper flakes, salt, pepper). In the separate pot of boiling water, cook your pasta.

IMG_2035

Whole wheat penne pasta

Step 4: Simmer the stew for 20 minutes on medium-low heat. When the stew is close to done, stir in the pasta (note: I cut each penne pasta in half once it was done cooking – to make them smaller and match the size of the other ingredients in the soup).

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Step 5: Cook everything together for another 5-10 minutes on low (be careful not to overcook the pasta though!)

Spicy tomato and white bean stew 1

Step 6: Ladle into bowls, and top each bowl with 1 tbsp of freshly grated parmesan cheese.

This is a healthy, balanced meal that even the most die-hard junk-food lovers will enjoy!

Spicy tomato and white bean stew 4

Spicy Tomato, White Bean and Vegetable Stew

Total Time: 60 minutes

Yield: 6 servings

Calories per serving: 288

Fat per serving: 5.7g

Nutritional Info Per Serving: 288 Calories, 5.7g Fat (1.4g Saturated), 600mg Sodium, 49.5g Carbs, 15.1g Fiber, 4.2g Sugar, 15.1g Protein

Ingredients

  • 1 tbsp extra virgin olive oil
  • 3 carrots, peeled and chopped
  • 1 red onion, chopped
  • 2 bell peppers (any color), chopped
  • 6 cloves garlic, minced
  • 1 box baby kale, chopped
  • 28oz can crushed tomatoes with Italian spices
  • 1-2 cups low sodium vegetable broth (more if needed)
  • 1 15oz can cannellini beans, drained and rinsed
  • 1 15oz can navy beans, drained and rinsed
  • 1/2 cup dry small whole wheat pasta (I used penne and then cut the penne into smaller bits when it was cooked)
  • 1/4 tsp crushed red pepper flakes
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper

Instructions

  1. Warm the olive oil in a large soup pot over medium heat and chop your veggies. Meanwhile, boil water for your pasta in a separate pot.
  2. Add the carrots, peppers, onion, and garlic and saute until soft, about 5-10 minutes. Add in the kale, cook 2-3 minutes.
  3. Add the crushed tomatoes, broth, beans, and spices (red pepper flakes, salt, pepper). In the separate pot of boiling water, cook your pasta.
  4. Simmer the stew for 20 minutes on medium-low heat. When the stew is close to done, stir in the pasta (note: I cut each penne pasta in half once it was done cooking - to make them smaller and match the size of the other ingredients in the soup).
  5. Cook everything together for another 5-10 minutes on low (be careful not to overcook the pasta though!)
  6. Ladle into bowls, and top each bowl with 1 tbsp of freshly grated parmesan cheese.

Notes

Adapted from Giada De Laurentiis

http://www.pickyeaterblog.com/healthy-spicy-tomato-bean-veggie-soup/

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32 responses to “Spicy Tomato, White Bean and Vegetable Stew”

    • That’s a good point Carol! The husband and I always end up making soup in the summer – we just let it cool off a bit before we eat it so it’s not *too* hot 🙂 Enjoy!

    • It definitely is hearty – totally warms you up from the inside out. Can’t wait to hear how you like it!

  1. We made this for dinner tonight. We replaced some of the marinara with fresh tomatoes, added a jalapeno, and only used one can of broth (because my boyfriend likes his soups thick). It was really good! We will definitely be making it again.

    • Love the modifications you made Hilari! Especially adding the jalapeno – yum!! 🙂 So glad you liked it!

    • Yay! Thanks Casey! To your question – you can totally pre-cook the pasta to save time. But then – when you add it to the soup – make sure you don’t simmer it as long as I do in the recipe, because otherwise your pasta will be overcooked. Hope that helps – let me know how you like it! 🙂

      • Thank you! I ended up cooking the noodles about 3/4 of the way and then added them to the soup. They were whole wheat like yours, so the longer cooking time made them softer and yummier. Loved it!! Didn’t have fresh Parmesan on me, so I used a little bit of goat cheese (and later, on another bowl, shredded cheddar/jack mix)… delightful! I also added another can of Great Northern beans since I had them on hand, and because I am a vegetarian too and need the protein. The only thing I did wrong was not add enough spice… I put in 1/4 tsp. red pepper flakes plus a little bit more, but didn’t taste any spice at all! :\ I do like spicy, so maybe I’m biased. Next time I will add more, or maybe use cayenne pepper instead of red pepper flakes, which tends to do the trick for me (though I am an amateur).

        Brought the soup to work today for lunch and it reheated perfectly! Will do so again for another 2 days probably. Thank you so much for all your wonderful recipes! I have tried several and always look forward to them! Plus my roommates love them now too 🙂

        • Yay! I’m so glad it turned out well – and to your point about the spice – since you added double the amount of beans you definitely need more spice 🙂 Since beans are so starchy, they absorb all the flavor and the additional spice will help balance it out. I’m so happy you got to enjoy the leftovers too!! Hope you are having a great weekend!

  2. Hey! Thanks for the recipe. This is my third time making it. And in our house, my dad bought zucchini which i knew he wasn’t going to use. SO…. i decided to use one whole zucchini and now my soup tastes like thai food. Do you think the zucchini caused that or was it something else because i think it mightve been zucchini

    • Hey! Hmm I don’t think that adding zucchini into this recipe would make it taste like Thai food – but it depends on how you define Thai food 🙂 If that was the only change you made then try it without the zucchini next time!

    • Oh interesting! I had no idea it had Spanish influences – that’s cool 🙂 Hope you like this when you try it!

    • Awww thank you so much Georgia! I’m so glad you’ve been enjoying the recipes on my blog. I love how you framed soup as an alternative to salad in the winter! It totally is! 🙂

    • Hi Jennifer! Yes absolutely – this soup freezes great! I usually make a big batch of it and freeze half for a future meal 🙂

  3. Wow, this looks so great! Last Sunday I threw a birthday party for my friends. I made this soup as a birthday recipe, and all of my friends were praising me for this recipe! Thank you so much for sharing.

    • Aw thank you so much Anders! I’m so happy you and your friends enjoyed this recipe, and happy birthday!

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