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Recipes

Chicken and White Bean Stew

Tender chicken, creamy cannellini beans, and plenty of vegetables simmer in a herby, low-sodium broth for a comforting one-pot stew that reheats well all week.

3 min read

Published

Key takeaways

  • Chicken, white beans, and vegetables make a filling, protein-forward bowl.
  • Beans bring fiber and plant protein, and they also count as a carbohydrate food.
  • Use low-sodium broth and rinse canned beans to keep sodium in check.
  • Chicken is cooked when it reaches 165°F in the thickest piece.
  • The stew keeps well in the fridge and freezes for easy future meals.

Jump to recipe ↓

There is something comforting about a pot of stew on the stove. This chicken and white bean stew is cozy without being heavy. Tender pieces of chicken and creamy cannellini beans simmer with carrots, celery, tomatoes, garlic, and herbs, and a few big handfuls of spinach go in at the end.

It all happens in one pot, with mostly hands-off simmering. The recipe makes six servings, so it is a great choice when you want dinner tonight and easy lunches for the next few days.

What makes this chicken and white bean stew balanced

The Diabetes Plate Method suggests filling about half your plate with non-starchy vegetables, about a quarter with lean protein, and about a quarter with carbohydrate foods. A bowl of stew does not sit on a plate, but the same idea still applies to what goes into the pot.

  • Non-starchy vegetables: Celery, onion, tomatoes, and spinach add color and volume. Carrots add a little natural sweetness.
  • Lean protein: Boneless chicken makes the stew hearty and satisfying.
  • Fiber-rich carbs: White beans bring fiber along with plant protein. The Dietary Guidelines for Americans count beans as both a vegetable subgroup and a protein food.

Beans are still a carbohydrate food, so the size of your bowl matters. Everyone's needs are different, and a registered dietitian or your healthcare team can help you decide on a portion that fits your plan. If you count carbohydrates for insulin, the beans are the main source to count here.

Keeping the sodium moderate

Soups and stews can be surprisingly salty, mostly because of broth and canned goods. A few simple choices make a big difference:

  • Choose low-sodium or no-salt-added broth, beans, and tomatoes.
  • Drain and rinse canned beans under cool water before adding them.
  • Add salt at the end, after tasting. Lemon juice, herbs, and black pepper brighten the flavor so you need less.

The Nutrition Facts label can help you compare brands. Our guide on how to read a nutrition label explains how to use the percent Daily Value to spot lower-sodium choices.

Cooking tips

  • Brown the chicken first. A quick sear adds flavor. It does not need to cook through yet, since it will finish in the simmering broth.
  • Thighs or breasts both work. Thighs stay especially tender; breasts are a bit leaner. Either way, cook until the chicken reaches 165°F.
  • Mash some beans. Pressing a cup of beans against the side of the pot makes the stew creamy without any cream.
  • Add greens last. Spinach wilts in a minute or two. Heartier kale can go in a few minutes earlier.

Meal-prep and serving ideas

This stew tastes even better the next day, once the flavors have had time to blend. Portion it into containers for lunches, or freeze some for a future night when you do not feel like cooking.

Serve it as is, or pair it with a simple side salad. If you like something to dip, a small slice of whole-grain bread works well; just remember it adds to the carbohydrate in the meal. For another freezer-friendly favorite, try our lentil vegetable soup.

Chicken and White Bean Stew

  • Prep15 min
  • Cook40 min
  • Total55 min
  • Servings6

Ingredients

  • 1 1/2 lb boneless skinless chicken thighs or breasts, cut into 1-inch pieces
  • 1 tablespoon extra-virgin olive oil
  • 1 medium yellow onion, diced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 4 garlic cloves, minced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary, crushed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper
  • 4 cups low-sodium chicken broth
  • 1 can (14.5 oz) no-salt-added diced tomatoes, with their juices
  • 2 cans (15 oz each) low-sodium cannellini or great northern beans, drained and rinsed
  • 5 oz baby spinach (about 5 packed cups), or 4 cups chopped kale
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons chopped fresh parsley, for serving
  • Optional: 2 tablespoons grated Parmesan, for serving

Instructions

  1. Pat the chicken dry and season it with 1/4 teaspoon of the salt and the black pepper.
  2. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken in a single layer and cook about 5 minutes, turning once, until browned on the outside. Transfer to a plate; it will finish cooking later.
  3. Reduce the heat to medium. Add the onion, carrots, and celery to the pot and cook 5–6 minutes, stirring occasionally, until the onion is soft.
  4. Stir in the garlic, thyme, and rosemary and cook 1 minute, until fragrant.
  5. Add the broth and diced tomatoes, scraping up any browned bits from the bottom of the pot. Return the chicken and any juices to the pot.
  6. Bring to a boil, then reduce the heat to low, cover partially, and simmer 15 minutes.
  7. Add the beans and simmer, uncovered, 10 minutes more, until the vegetables are tender and the chicken reaches 165°F on an instant-read thermometer.
  8. Using the back of a spoon, mash about 1 cup of the beans against the side of the pot and stir them in to thicken the stew.
  9. Stir in the spinach and cook 1–2 minutes, until wilted. If using kale, add it 5 minutes earlier so it softens.
  10. Stir in the lemon juice. Taste and add up to 1/4 teaspoon more salt only if needed. Serve topped with parsley and Parmesan, if using.

Substitutions

  • Protein: Use 3 cups shredded cooked chicken or turkey; add it with the beans and simmer until heated through to 165°F.
  • Vegetarian: Skip the chicken, use low-sodium vegetable broth, and add a third can of rinsed beans plus 2 cups chopped zucchini or mushrooms.
  • Beans: Navy beans, great northern beans, or chickpeas all work.
  • Greens: Swap spinach for kale, Swiss chard, or escarole.
  • Slow cooker: Skip the browning, add everything except the beans, spinach, and lemon, and cook on low 6–7 hours until the chicken reaches 165°F. Stir in the remaining ingredients for the last 15 minutes.

Storage

Cool the stew, then refrigerate in airtight containers for up to 3–4 days. Reheat on the stove or in the microwave until steaming hot (165°F), adding a splash of broth or water if it has thickened. Freeze in portions for up to 3 months; the greens will be softer after thawing.

Notes

This stew is built around lean protein, vegetables, and fiber-rich beans. Beans count as a carbohydrate food, so adjust your bowl size to fit the plan you've made with your healthcare team or dietitian.

Sodium varies a lot between brands of broth and canned beans. Compare Nutrition Facts labels and choose low-sodium or no-salt-added versions when you can.

Everyone's glucose response to the same meal is different. Nutrition values are estimates.

Sources & references
  1. American Diabetes Association Professional Practice Committee. Standards of Care in Diabetes—2025. Diabetes Care 2025;48(Suppl 1). https://diabetesjournals.org/care/issue/48/Supplement_1
  2. Evert AB, et al. Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care 2019;42(5):731–754. https://doi.org/10.2337/dci19-0014
  3. U.S. Department of Agriculture & HHS. Dietary Guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov/
  4. U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

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