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Nutritious Roasted Tomato and White Bean Stew

Kathleen R. Coffey
A wholesome, plant-based stew featuring roasted cherry tomatoes, white beans, farro, and vibrant greens.
Full of protein, fiber, and healthy fats, this comforting dish is easy to make, highly nutritious, and perfect for everyday cooking.
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Dinner
Cuisine American
Servings 3

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.