This Roasted Tomato and White Bean Stew with Farro is a comforting, nutrient-packed dish that blends hearty grains, creamy beans, and vibrant roasted tomatoes into a satisfying, flavor-forward stew.
Its appeal lies in the balance of textures and fresh, aromatic flavors—sweet roasted tomatoes, tender farro, and earthy kale or spinach make every spoonful wholesome and filling.
Nutritious Roasted Tomato and White Bean Stew
Equipment
- 1 baking dish (for roasting tomatoes)
- 1 soup pot or Dutch oven
- 1 Chef’s Knife
- Measuring Cups and Spoons
- 1 Wooden spoon
Ingredients
- ¼ cup olive oil
- 20 oz cherry tomatoes approx. 2 containers
- 1 small onion finely diced
- 4 garlic cloves minced
- 1 can 15 oz white beans, drained
- ½ cup farro or substitute another grain; cooking time may vary
- 3 –4 cups vegetable broth use 2 cups for thicker stew
- Juice of ½ lemon
- 1 teaspoon lemon zest
- 1 cup fresh basil finely chopped
- 1 teaspoon paprika
- 1 teaspoon salt
- 1 teaspoon Italian seasoning or ½ tsp oregano + ½ tsp thyme
- 1 tablespoon nutritional yeast
- 4 cups kale or spinach finely chopped
Instructions
- Preheat and Prepare for Roasting: Preheat your oven to 400°F (200°C) to ensure it reaches the optimal temperature for roasting. While the oven is heating, prepare your cherry tomatoes by rinsing them under cool water and gently patting them dry. Place the tomatoes in a medium baking dish, drizzle them with ¼ cup of olive oil, and sprinkle with a pinch of salt and freshly cracked black pepper. Use your hands or a spoon to gently toss the tomatoes so that each one is lightly coated in oil. This ensures even roasting and maximum flavor development.
- Roast Tomatoes to Enhance Flavor: Place the baking dish in the preheated oven and roast the tomatoes for 25–30 minutes. Keep an eye on them as they cook; you want the tomatoes to start bursting and caramelizing slightly on the edges.The roasting process intensifies their natural sweetness and creates a rich, slightly smoky flavor that will form the base of your stew. Once done, remove the dish from the oven and set aside, leaving the oven on for any additional tasks if needed.
- Sauté Aromatics for Depth: While the tomatoes are roasting, heat a soup pot or Dutch oven over medium heat.Add a small drizzle of olive oil and allow it to warm. Add the finely diced onion and sauté for about 5 minutes until soft and translucent. Then, add the minced garlic and cook for an additional 3–5 minutes, stirring frequently to prevent burning. This step releases the natural sugars and aromas from the onions and garlic, creating a fragrant flavor base for the stew.
- Incorporate Grains and Beans: Once the aromatics are soft and fragrant, add the drained white beans and ½ cup of farro to the pot. Stir well to combine. The beans provide plant-based protein, while farro adds a chewy, nutty texture and fiber, making the stew hearty and satisfying.
- Add Broth and Seasonings: Pour in 3–4 cups of vegetable broth depending on your desired stew thickness. Add the lemon juice, lemon zest, paprika, salt, Italian seasoning (or oregano + thyme), and nutritional yeast.Stir the mixture thoroughly to ensure that all the spices and flavors are evenly distributed. Bring the mixture to a gentle simmer over medium heat.
- Combine Roasted Tomatoes: Carefully add the roasted cherry tomatoes to the simmering stew. You can either add them immediately after roasting or wait until the farro and beans begin to soften. Either method works, but adding them earlier allows the tomatoes to release even more flavor into the stew. Stir gently to avoid breaking up the tomatoes too much, preserving their texture for a richer eating experience.
- Simmer Until Farro is Tender: Allow the stew to simmer for 15–20 minutes, stirring occasionally. The farro should soften and absorb the flavorful broth, while the beans and roasted tomatoes meld together into a harmonious blend. Taste the stew midway through cooking and adjust seasoning with additional salt, pepper, or spices as desired.
- Add Greens for Freshness: Turn off the heat and stir in 4 cups of finely chopped kale or spinach. The residual heat will gently wilt the greens without overcooking them, preserving their vibrant color, nutrients, and fresh flavor. This step adds fiber, vitamins, and a pleasant earthy note to balance the sweetness of the roasted tomatoes.
- Final Stir and Flavor Check: Give the stew a final stir to incorporate all ingredients evenly. Taste one last time and adjust seasoning if necessary.If the stew tastes slightly acidic from the lemon, a tiny pinch of sugar can balance it, though this is optional.
- Serve and Enjoy: Ladle the stew into bowls and serve hot. Pair it with a slice of crusty sourdough bread or your favorite side for a complete meal. This stew can be enjoyed immediately, stored for meal prep, or reheated for later. Its combination of protein, fiber, and healthy fats makes it satisfying and nourishing for any time of day.
Notes
- Roasting tomatoes intensifies sweetness and deepens flavor—don’t skip this step.
- Use farro or substitute with barley, quinoa, or brown rice, adjusting cooking times accordingly.
- Nutritional yeast adds a subtle cheesy depth without dairy; optional for flavor customization.
- Kale or spinach can be swapped depending on preference; finely chopping ensures even wilting.
- Lemon juice brightens the stew and balances richness—freshly squeezed is best.
- Stew thickness can be adjusted with more or less vegetable broth to suit personal taste.
- For a spicier version, add a pinch of red pepper flakes during simmering.
Nutritionally, this stew is a powerhouse: it provides plant-based protein from white beans, fiber-rich whole grains and greens, and healthy fats from olive oil, all while being low in saturated fat.
The lemon juice and basil elevate the flavor while offering vitamin C and antioxidants.
Quick to prepare and versatile, this recipe is ideal for weeknight dinners, meal prep, or even a light lunch.
It’s simple enough for everyday cooking yet nourishing enough to feel indulgent, making it a reliable go-to for a healthy, satisfying meal.
Must-Have Tools for Perfect Results:
Baking Dish
Essential for roasting cherry tomatoes evenly, enhancing their natural sweetness.
Its versatility also makes it perfect for lasagnas, gratins, or roasted vegetables.
Soup Pot (Dutch Oven or Heavy-Bottomed Pot)
Ideal for simmering the stew, allowing flavors to meld perfectly. Beyond this recipe, it’s indispensable for soups, stews, sauces, and braised dishes.
Chef’s Knife
Perfect for finely chopping onions, garlic, and kale with precision.
A sharp, durable knife saves prep time and ensures uniform cooking, valuable in any kitchen.
Measuring Cups and Spoons
Accurate ingredient measurements guarantee consistent flavor and texture.
Essential for baking and cooking alike, they help maintain portion control and nutritional balance.
Wooden Spoon
Perfect for stirring the stew without scratching cookware.
Its ergonomic design makes it ideal for sauces, soups, and sautéing tasks across countless recipes.
Chef’s Secrets: Maximizing Flavor And Nutrition
The key to a deeply flavorful stew lies in layering ingredients thoughtfully. Roasting the cherry tomatoes not only sweetens them but also adds a subtle caramelized aroma that forms the backbone of this dish.
Sautéing onions and garlic slowly develops a fragrant base, while the addition of herbs and lemon enhances freshness.
Using farro introduces a nutty, chewy texture, complementing the creamy white beans.
For added depth, let the stew rest for a few minutes after cooking; the flavors continue to meld, giving an even richer taste.
For a protein boost, consider adding chickpeas or white kidney beans in place of or alongside the standard white beans.
Serving Suggestions: Delicious Pairing Ideas
This stew pairs beautifully with hearty bread such as sourdough or ciabatta for dipping and soaking up the flavorful broth.
It can also be served over a bed of fluffy quinoa or alongside roasted vegetables for a complete meal.
For added crunch and freshness, sprinkle lightly toasted pumpkin seeds or pine nuts on top.
A drizzle of extra virgin olive oil or a dollop of plant-based yogurt enhances richness and adds a creamy texture.
This dish works well as a main course or a hearty side, making it versatile for lunch, dinner, or even meal-prep bowls for the week.
Storage Tips: Keeping Stew Fresh Longer
Allow the stew to cool completely before storing in airtight containers. It will keep in the refrigerator for up to 4–5 days and reheats beautifully on the stovetop or in the microwave.
For longer storage, freeze in portioned containers for up to 3 months. When reheating from frozen, gently warm over low heat and add a splash of vegetable broth to maintain the desired consistency.
Avoid adding greens until just before serving if storing for later to keep their vibrant color and nutrient content intact.
Frequently Asked Questions
1. Can I substitute another grain for farro?
Absolutely! Barley, quinoa, or brown rice work well. Adjust cooking times according to the grain’s requirements to achieve a tender, chewy texture.
2. Can I make this stew vegan?
Yes! This recipe is fully plant-based. Simply omit any optional toppings like yogurt or cheese and enjoy as-is.
3. Do I have to roast the tomatoes?
Roasting isn’t mandatory, but it significantly enhances sweetness and flavor.
If you’re short on time, add raw cherry tomatoes to the simmering stew—they will cook down, though the flavor will be slightly milder.
4. Can I use frozen greens instead of fresh?
Yes, but ensure they are fully thawed and excess water is drained. Add them at the end of cooking to prevent overcooking and preserve texture.
5. How do I adjust the stew’s thickness?
For a thicker stew, reduce the vegetable broth or simmer uncovered for a few extra minutes.
For a soupier consistency, add more broth or water gradually while reheating.
