AmericanEasy · Hot
A hearty, budget-friendly white bean and tomato stew packed with cumin, garlic and tender vegetables. Comforting and satisfying at under $3 per serving.
15 min
30 min
45 min
Method
Drain and rinse the white beans. Dice the onion, mince the garlic, and slice the carrot into half-moons. Peel and cube the potatoes into 1-inch pieces.
Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.
Stir in the cumin, salt, and black pepper. Let the spices toast in the oil for 30 seconds to bloom their flavor.
Pour in the canned tomatoes and chicken broth. Stir everything together and bring to a gentle boil.
Add the cubed potatoes and white beans. Reduce heat to low, cover partially, and simmer for 20–25 minutes until the potatoes are tender and the stew has thickened.
Add the cubed potatoes and white beans. Reduce heat to low, cover partially, and simmer for 25–35 minutes until the potatoes are tender and the stew has thickened.
Taste and adjust seasoning if needed. Stir in the fresh parsley and let it wilt for 1 minute.
Ladle into bowls and serve hot, with crusty bread or over white rice if desired.
Nutri-Score
Excellent balance
A–E · lower is better · score -9
Calories
323
per serving
Protein
15g
Carbs
51g
Fat
8g
Sat. fat
1g
Fiber
8g
Sugar
6g
Sodium
685mg
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Environmental impact
Very low impact
A–E · lower is better · includes estimates
kg CO2e
0.3
per serving
Water
0.3m³
Runoff
0.04g P
Tomato drives 35% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
Umami
Sweet
Salty
Sour
Bitter
Spicy
Textures
Aromas
Kitchen Equipment
Primary Tool
Dutch OvenSafety & Storage
Allergen Warning
Chicken broth is a high-risk ingredient for hidden allergens - always verify the specific brand's ingredient list and allergen statement before serving to individuals with food allergies or celiac disease. Cross-contact with other allergens may also occur during manufacturing.
Cooking Temperature
{"classification":"cooking-temperature","text":{"text":"Bring stew to a boil (212°F/100°C) and maintain for at least 1 minute to ensure safe internal temperature. When reheating leftovers, heat to 165°F (74°C) throughout using a calibrated food thermometer to verify safety."}}
Storage
Cool stew to room temperature within 2 hours maximum, then refrigerate in airtight containers at 40°F (4°C) or below. Do not leave at room temperature for extended periods as beans and potatoes are moisture-rich and support bacterial growth.
Shelf Life
Refrigerated white bean and tomato stew maintains quality for 3-4 days. For longer storage, portion into freezer-safe containers and freeze at 0°F (-18°C) for up to 2-3 months. Thaw overnight in refrigerator before reheating.
Cross Contamination
Prevent cross-contamination by using separate cutting boards and utensils for raw ingredients. If serving to allergen-sensitive individuals, prepare and store the stew separately before adding any garnishes like bread that may introduce additional allergens.
Handling
When draining and rinsing canned beans, avoid splashing which can spread allergens. Ensure all utensils, pots, and surfaces are thoroughly cleaned if this recipe is prepared in a facility that also handles the allergens found in chicken broth.
High Risk Population
This stew contains multiple potential hidden allergens from broth - exercise caution when serving young children, elderly individuals, or immunocompromised persons who have heightened sensitivity to allergen cross-contamination.
Sodium Content
This stew contains 680mg sodium per serving primarily from chicken broth and canned ingredients. For heart-healthy or blood-pressure concerns, use low-sodium broth and rinse canned tomatoes to reduce sodium content. Always verify sodium levels on specific brand labels.
Pro Tips
Portion leftover stew into airtight containers and refrigerate within two hours of cooking — it freezes beautifully for up to three months if you want to stash away some budget-friendly future lunches. Note: Use within 3-4 days for best quality and safety per food safety guidelines.
From the chef
Back in grad school, I made some version of this stew every single week — it was my survival food. Now I make it because it actually tastes better than most things I order at restaurants, and each bowl comes together for under three dollars. The secret? Low heat, patience, and letting the cumin bloom in that warm oil until your whole kitchen smells like something worth coming home to.
Source: generated · June 10, 2026