A warm, soothing plant-based stew designed to support digestion, calm inflammation, and gently nourish the body during times of stress, illness, or recovery.

Ingredients

1 tablespoon extra virgin olive oil
1 small yellow onion, finely chopped
2 cloves garlic, minced
1 tablespoon freshly grated ginger
2 carrots, sliced into half-moons
2 celery stalks, sliced
1 small zucchini, chopped
1 cup chopped green beans
1 teaspoon ground turmeric
½ teaspoon ground cumin
¼ teaspoon ground coriander
4 cups vegetable broth (low-sodium)
1 cup cooked white beans (such as cannellini or navy), rinsed and drained
Sea salt, to taste
Fresh parsley or dill, finely chopped (optional, for garnish)

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook for 4–5 minutes, until soft and translucent.
3. Stir in the garlic and ginger and cook for 30–60 seconds, until fragrant.
4. Add the carrots, celery, zucchini, and green beans. Stir to coat with the aromatics.
5. Sprinkle in the turmeric, cumin, and coriander. Stir gently to distribute the spices.
6. Pour in the vegetable broth and bring to a gentle simmer.
7. Reduce heat to low and simmer uncovered for 20–25 minutes, until vegetables are tender.
8. Stir in the cooked white beans and simmer for an additional 5 minutes to warm through.
9. Season with sea salt to taste.
10. Serve warm, topped with fresh herbs if desired.

Prep & Nutrition Info

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 3–4
Diet: Plant-Based, Gluten-Free, Dairy-Free

Why This Recipe Works

This stew combines easily digestible vegetables with anti-inflammatory spices like ginger and turmeric to support gut function and recovery. White beans provide gentle plant-based protein and fiber without overwhelming digestion.

Storage Tips

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of broth if needed.