Slow-Cooked Tuscan White Bean & Lentil Stew
Why this works for your gut: Red lentils and white beans are rich in soluble fibre and resistant starch — both key prebiotic fuels for beneficial bacteria. The slow cook breaks down the legumes gently, making them easier to digest for those with sensitive guts. Garlic adds inulin-type prebiotics; leafy greens contribute polyphenols. If you're early in gut healing, start with a smaller serve and build up — legumes are worth persisting with.
Prep shortcut: Use two cans of beans instead of one if you want a heartier texture. Freeze leftovers in portions for an easy weeknight meal.
Ingredients
150 grams dried red lentils, rinsed
400 grams canned white beans (cannellini), drained and rinsed
400 grams crushed tomatoes
500 ml vegetable stock (low sodium)
1 brown onion, diced
4 garlic cloves, minced
2 celery stalks, sliced
2 medium carrots, diced
2 cups baby spinach or kale, roughly chopped
2 tablespoons extra virgin olive oil
1 teaspoons ground cumin
1 teaspoons smoked paprika
1 teaspoons dried thyme
2 bay leaves
1 lemon, juiced
1 pinch salt and black pepper, to taste
Steps
Sauté the aromatics: Heat 2 tablespoons extra virgin olive oil in a large heavy-based pot or slow cooker insert over medium heat. Add 1 brown onion, diced, 2 celery stalks, sliced, and 2 medium carrots, diced and cook until softened, about 5–6 minutes 06:00. Add 4 garlic cloves, minced, 1 teaspoons ground cumin, 1 teaspoons smoked paprika, and 1 teaspoons dried thyme and stir for 1 minute until fragrant.
Build the stew: Add 150 grams dried red lentils, rinsed, 400 grams canned white beans (cannellini), drained and rinsed, 400 grams crushed tomatoes, 500 ml vegetable stock (low sodium), and 2 bay leaves. Stir to combine. If using a slow cooker, transfer everything now.
Slow cook: Cover and cook on LOW for 6–360 minutes 360:00 or HIGH for 3–4 hours, until lentils are completely soft and the stew has thickened. If cooking on the stovetop, simmer covered on low heat for 45–50 minutes, stirring occasionally.
Finish and serve: Remove bay leaves. Stir through 2 cups baby spinach or kale, roughly chopped and allow to wilt for 2–3 minutes 03:00. Squeeze in 1 lemon, juiced and season with 1 pinch salt and black pepper, to taste. Serve as is, over brown rice, or with sourdough.