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Tuscan White Bean Stew: Plant Protein & Fiber Recipe

This Plant-Based Protein and Fiber Powerhouse Stew is a nutritional marvel, designed to boost your health and satisfy your taste buds. Starting with the robust foundation of Organic Pharmer’s Tuscan White Bean Soup, this recipe is enriched with an array of wholesome ingredients, creating a hearty and nourishing meal. The addition of quinoa, chickpeas, lentils, butternut squash, kale, spinach, carrots, celery, and zucchini not only enhances the flavor but also significantly elevates the nutritional profile of this stew. Each ingredient is thoughtfully selected to contribute to a well-rounded, nutrient-dense dish that can be a staple in any plant-based diet.

Plant Based Nutrition

The health benefits of the ingredients in this stew are numerous and impressive. Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. This makes it an excellent protein source for vegans and vegetarians. Chickpeas and lentils are also rich in protein and provide a substantial amount of dietary fiber, which is essential for maintaining healthy digestion. Butternut squash adds a sweet, nutty flavor and is packed with vitamins A and C, which are vital for immune function and skin health. Kale and spinach contribute additional vitamins, minerals, and antioxidants, supporting overall wellness and helping to reduce inflammation.

high protein soup

One of the standout features of this stew is its amino acid profile. By combining quinoa, chickpeas, and lentils, this recipe offers a diverse range of essential amino acids, ensuring that your body gets the complete set it needs for optimal muscle repair and growth. Amino acids are the building blocks of protein, and having a variety of them is crucial for supporting various bodily functions, including enzyme production, hormone regulation, and immune system support. The inclusion of these plant-based proteins makes this stew an excellent choice for those looking to maintain or build muscle on a vegan or vegetarian diet.

Crucial for Gut Health

Are you getting enough fiber? Fiber is another key component of this recipe, with each serving providing a significant amount of both soluble and insoluble fiber. Dietary fiber is essential for maintaining a healthy digestive system, regulating blood sugar levels, and lowering cholesterol. The combination of chickpeas, lentils, and a variety of vegetables ensures a high fiber content, which can help you feel full and satisfied for longer periods, aiding in weight management. Additionally, fiber supports the growth of beneficial gut bacteria, which plays a crucial role in overall health and well-being. This Plant-Based Protein and Fiber Powerhouse Stew is not just a meal; it’s a celebration of wholesome, nutrient-rich ingredients that nourish your body from the inside out.

Plant-Based Protein and Fiber Powerhouse Stew

This recipe makes approximately 8 servings.

high protein soup

What you'll need:

  • 2 containers of Organic Pharmer Tuscan White Bean Soup
  • 1 cup quinoa, rinsed
  • 1 cup cooked chickpeas
  • 1 cup cooked lentils (green or brown)
  • 1 cup diced butternut squash
  • 1 cup chopped kale
  • 1 cup chopped spinach
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 cup diced zucchini
  • 1 can (14.5 oz) diced tomatoes, no salt added
  • 4 cloves garlic, minced
  • 1 medium onion, diced
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)


  1. Prepare the Vegetables:

    • In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until fragrant and translucent, about 3-4 minutes.
    • Add the diced carrots, celery, zucchini, and butternut squash. Sauté for another 5-7 minutes, until the vegetables start to soften.
  2. Cook the Quinoa:

    • While the vegetables are cooking, cook the quinoa according to package instructions. Once cooked, set aside.
  3. Combine Ingredients:

    • Pour in the two containers of Organic Pharmer Tuscan White Bean Soup into the pot with the vegetables.
    • Add the diced tomatoes (with their juice), cooked chickpeas, cooked lentils, and cooked quinoa.
    • Stir in the thyme, rosemary, and smoked paprika. Season with salt and pepper to taste.
  4. Simmer the Stew:

    • Bring the stew to a gentle boil, then reduce the heat and let it simmer for about 20 minutes, or until all the vegetables are tender.
  5. Add Greens:

    • Stir in the chopped kale and spinach. Let the stew simmer for an additional 5 minutes, until the greens are wilted and tender.
  6. Final Touches:

    • Taste and adjust the seasoning if needed. If the stew is too thick, you can add a bit of vegetable broth or water to reach your desired consistency.
  7. Serve:

    • Ladle the stew into bowls and garnish with fresh chopped parsley. Serve hot.

Tuscan White Bean Soup

tuscan white bean soup

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Nutritional Benefits:

  • High in Protein: Quinoa, chickpeas, and lentils boost the protein content, making this stew a complete meal.
  • Rich in Fiber: The combination of beans, lentils, and vegetables provides ample dietary fiber, promoting good digestion.
  • Loaded with Vitamins and Minerals: Kale, spinach, and other vegetables contribute to the stew’s vitamin and mineral profile, ensuring a nutritious meal.

Estimated Nutrition Per Serving:

The nutrition values are estimated based on the ingredients listed and standard serving sizes.

Calories: ~300-350 kcal
Protein: ~15-20 grams
Carbohydrates: ~45-50 grams
Dietary Fiber: ~12-15 grams
Sugars: ~6-8 grams
Fat: ~6-8 grams
Saturated Fat: ~1 gram
Sodium: ~600-800 mg
Vitamin A: ~150-200% of the Daily Value (DV)
Vitamin C: ~50-70% of the DV
Calcium: ~15-20% of the DV
Iron: ~25-30% of the DV

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