Cozy White Bean & Greens Stew

Welcoming you to my 6 day series called: 10, 20, 30 - 10 grams of fiber, 20 grams of protein, in 30(ish) minutes. Recently people have been discovering the beauty of protein and fiber, but I constantly see people prioritizing one or the other, when in reality, you should be having both. I wanted to create a series to show you that you can have both in a meal and be able to enjoy a delicious meal that doesn't take long to make.

So let's talk about fiber first - fiber comes our plant-based sources of foods, our fruits, vegetables, legumes, nuts, seeds, and whole grains. Our bodies do not digest fiber, so when fiber reaches the colon undigested, the trillions of bacteria that live in our gut microbiome will ferment the fiber and produce compounds called short-chain fatty acids (SCFAs). These play a key part in our gut health, but also our overall health and well being. SCFAs have a role in our immunity, inflammatory responses, and digestive health. Beyond our gut health, fiber helps support regularity (aka making sure you're going) and promotes satiety, ensuring you stay fuller for longer.

Now protein - protein, on the other hand, is an essential macronutrient for building and repairing our tissues, supporting our muscle health, and playing a role in satiety. Protein can be found in both animal and plant-based sources of food, from fish, to poultry, to legumes, to dairy.

While each play different, crucial roles in the body, combining both fiber and protein in your meals is what will help you achieve optimal health. Why? Because together, they'll help slow down digestion, help regulate blood sugar levels, and keep you energized throughout your day.

So, over the next two weeks, I'll be sharing 6 easy, balanced recipes that deliver 10 grams of fiber, 20 grams of protein, and come together in 30(ish) minutes—because eating well shouldn’t mean spending hours in the kitchen. Expect meals inspired by Mediterranean and Middle Eastern flavors that are gut-friendly, filling, and absolutely delicious.

Our 6th recipe of this six-day series: Cozy White Bean & Greens Stew

This Cozy White Bean & Greens Stew is the perfect one-pot meal for chilly nights, busy weeknights, or when you’re craving something warm and nourishing without much effort. Ready in about 30 minutes, it’s packed with gut-friendly fiber from creamy cannellini beans and nutrient-dense greens like escarole or kale. The aromatic base of fennel, onion, garlic, and rosemary infuses the broth with deep, comforting flavor, while a touch of red pepper flakes adds gentle warmth. A squeeze of lemon brightens everything, and optional cheese or Greek yogurt can add extra richness and protein. Whether served with crusty bread or enjoyed on its own, this wholesome stew is a simple yet satisfying way to fuel your body with protein, fiber, and anti-inflammatory ingredients—all in one comforting bowl.

Why You'll Obsess Over This Cozy White Bean & Greens Stew

Whether you want to enjoy this recipe for lunch or dinner, it's going to be a quick one to prep and a recipe you can meal prep for school or work. Remember all of my recipes during this series take less than 30 minutes to make. This recipe is customizable too, you can add any other toppings you want or omit any you want.

Gut-friendly & nourishing: Packed with fiber-rich beans and nutrient-dense greens, this stew supports digestion and overall gut health.
One-pot simplicity: Ready in just 30 minutes with minimal cleanup, making it perfect for busy weeknights or meal prep.
Comforting: Creamy cannellini beans, aromatic herbs, and a hint of spice create a cozy, satisfying meal that won’t feel too heavy.
Customizable: Adjust the greens, spice level, or toppings (cheese, herbs, or Greek yogurt) to make it your own!
Gluten free and dairy free: living a gluten free or dairy free lifestyle? This recipe is perfect for anyone to enjoy!

Yields: 4 (2 servings of this recipe would be 26 grams of protein)

Portion: 1 bowl

Prep time: 10 minutes

Total time: 30 minutes

Ingredients:

¼ cup olive oil

1 fennel bulb, thinly sliced

1 small onion, finely chopped

4 garlic cloves, grated

Salt to taste

½ tsp red pepper flakes

4 cups chopped kale

2 (15 oz) cans cannellini beans, drained and rinsed

2 cups vegetable broth (if not vegetarian, try bone broth)

1 tbsp lemon juice

Black pepper to taste

Optional garnishes:

2 tbsp Parmesan, grated (optional)

Fresh herbs (parsley or dill)

Lemon wedges

Chili flakes

Tips for Customizing Your Cozy White Bean & Greens Stew

Switch up the greens: While kale and Swiss chard bring a heartier texture, you could try substituting them for escarole, which offers a mild bitterness. Spinach can also work but should be added at the end to prevent overcooking.
Adjust the spice: Like it mild? Reduce the red pepper flakes. Love heat? Add extra chili flakes or a dash of hot sauce.
Add more nutrients: Stir in cooked farro, quinoa, or orzo for extra texture and fiber. For more protein, mix in shredded chicken, turkey, or a dollop of Greek yogurt.
Add more toppings: Try toasted nuts, such as almonds or cashews, fresh herbs such as, parsley or cilantro, or flavors like parmesan and mozzarella if you are not dairy free.
Not vegetarian?: substitute the vegetable broth for bone broth for added nutrients. Bone broth is a great source of l-glutamine, which is key for proper gut health.

Instructions:

Sauté the aromatics: Heat olive oil in a large skillet over medium heat. Add onion, garlic, fennel, salt, and red pepper flakes. Cook for 8 minutes, stirring occasionally, until softened and fragrant.
Add in the greens and beans: Stir in the chopped kale and cook until wilted, about 2-3 minutes. Add the cannellini beans and broth, bringing the stew to a gentle simmer. Cook uncovered for 10 minutes to let the flavors soak in together.
Finish and garnish: Stir in lemon juice, and season with salt and pepper to taste. For a cheesy finish, top with parmesan, and boil for 2-3 minutes until melted and bubbly. Serve warm with your choice of fresh herbs.

Recipe Notes:

Customize the greens: While kale and Swiss chard bring a heartier texture, you could try substituting them for escarole, which offers a mild bitterness. Spinach can also work but should be added at the end to prevent overcooking.
Boost the protein: Add shredded chicken, turkey, or an extra scoop of Greek yogurt for more protein. For a plant-based option, stir in cooked quinoa or top with toasted nuts or seeds, such as almonds or hemp seeds.
Leftovers: This stew tastes even better the next day! Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Reheat on the stove with a splash of broth or water to loosen.
Serving suggestions: Enjoy with crusty sourdough, over a grain like farro or rice. You can also top the beans with a drizzle of olive oil and extra lemon for added flavor.

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I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD

⁣

Now protein - protein, on the other hand, is an essential macronutrient for building and repairing our tissues, supporting our muscle health, and playing a role in satiety. Protein can be found in both animal and plant-based sources of food, from fish, to poultry, to legumes, to dairy.

While each play different, crucial roles in the body, combining both fiber and protein in your meals is what will help you achieve optimal health. Why? Because together, they'll help slow down digestion, help regulate blood sugar levels, and keep you energized throughout your day.

Our 6th recipe of this six-day series: Cozy White Bean & Greens Stew

Why You'll Obsess Over This Cozy White Bean & Greens Stew

Gut-friendly & nourishing: Packed with fiber-rich beans and nutrient-dense greens, this stew supports digestion and overall gut health.

One-pot simplicity: Ready in just 30 minutes with minimal cleanup, making it perfect for busy weeknights or meal prep.

Comforting: Creamy cannellini beans, aromatic herbs, and a hint of spice create a cozy, satisfying meal that won’t feel too heavy.

Customizable: Adjust the greens, spice level, or toppings (cheese, herbs, or Greek yogurt) to make it your own!

Gluten free and dairy free: living a gluten free or dairy free lifestyle? This recipe is perfect for anyone to enjoy!

Yields: 4 (2 servings of this recipe would be 26 grams of protein)

Portion: 1 bowl

Prep time: 10 minutes

Total time: 30 minutes

Ingredients:

¼ cup olive oil

1 fennel bulb, thinly sliced

1 small onion, finely chopped

4 garlic cloves, grated

Salt to taste

½ tsp red pepper flakes

4 cups chopped kale

2 (15 oz) cans cannellini beans, drained and rinsed

2 cups vegetable broth (if not vegetarian, try bone broth)

1 tbsp lemon juice

Black pepper to taste

Optional garnishes:

2 tbsp Parmesan, grated (optional)

Fresh herbs (parsley or dill)

Lemon wedges

Chili flakes

Tips for Customizing Your Cozy White Bean & Greens Stew

Switch up the greens: While kale and Swiss chard bring a heartier texture, you could try substituting them for escarole, which offers a mild bitterness. Spinach can also work but should be added at the end to prevent overcooking.

Adjust the spice: Like it mild? Reduce the red pepper flakes. Love heat? Add extra chili flakes or a dash of hot sauce.

Add more nutrients: Stir in cooked farro, quinoa, or orzo for extra texture and fiber. For more protein, mix in shredded chicken, turkey, or a dollop of Greek yogurt.

Add more toppings: Try toasted nuts, such as almonds or cashews, fresh herbs such as, parsley or cilantro, or flavors like parmesan and mozzarella if you are not dairy free.

Not vegetarian?: substitute the vegetable broth for bone broth for added nutrients. Bone broth is a great source of l-glutamine, which is key for proper gut health.

Instructions:

Sauté the aromatics: Heat olive oil in a large skillet over medium heat. Add onion, garlic, fennel, salt, and red pepper flakes. Cook for 8 minutes, stirring occasionally, until softened and fragrant.

Add in the greens and beans: Stir in the chopped kale and cook until wilted, about 2-3 minutes. Add the cannellini beans and broth, bringing the stew to a gentle simmer. Cook uncovered for 10 minutes to let the flavors soak in together.

Finish and garnish: Stir in lemon juice, and season with salt and pepper to taste. For a cheesy finish, top with parmesan, and boil for 2-3 minutes until melted and bubbly. Serve warm with your choice of fresh herbs.

Recipe Notes:

Customize the greens: While kale and Swiss chard bring a heartier texture, you could try substituting them for escarole, which offers a mild bitterness. Spinach can also work but should be added at the end to prevent overcooking.

Boost the protein: Add shredded chicken, turkey, or an extra scoop of Greek yogurt for more protein. For a plant-based option, stir in cooked quinoa or top with toasted nuts or seeds, such as almonds or hemp seeds.

Leftovers: This stew tastes even better the next day! Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Reheat on the stove with a splash of broth or water to loosen.

Serving suggestions: Enjoy with crusty sourdough, over a grain like farro or rice. You can also top the beans with a drizzle of olive oil and extra lemon for added flavor.

⁣

xoxo,

Jasmin D the RD

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