Zucchini and White Bean Stew

gluten freevegetarian
Zucchini and White Bean Stew with Potatoes

Is April too early to get excited for zucchini season? With pantry staples, zucchini and basil, you can make a flavorful stew that you’ll want to eat all year round.

Zucchini and White Bean Stew

Aside from zucchini, this stew is entirely pantry friendly. The secret ingredient? A high quality marinara sauce which is the base for this easy stew.

Zucchini and White Bean Stew with Potatoes

This stew is one pot for easy clean up! The zucchini and white beans all absorb the flavors of the stew and make for crunchy and pillowy bites. The ingredients soak up the flavor as they simmer, the zucchini maintains an al dente crunch, and the white beans (and cheese, if you use it!) give this soup some added protein.

This stew saves well for leftovers, so meal prep it and enjoy it for lunch or dinner all week! You’ll want some crunchy bread nearby to soak up the last drops of the soup!

Zucchini and White Bean Stew with Potatoes

I always think Parmesan cheese just adds a salty and savory kick to any Italian-style soups, but it’s definitely not essential here, so feel free to leave it out!

If you’re not vegetarian, add some sausage to this soup for a more robust and hearty twist!



Zucchini and White Bean Stew

Prep Time10 mins
Cook Time20 mins
Total Time30 mins


  • 2 small to medium zucchinis
  • 1 tablespoon extra virgin olive oil
  • 1 garlic clove minced
  • ¼ teaspoon red pepper flakes
  • ½ red onion minced
  • 1 15oz can white beans, drained and rinsed
  • 2 cups tomato sauce I love Rao’s Marinara or Tomato Basil
  • 1 cup vegetable broth low sodium
  • ¼ cup fresh basil leaves julienned
  • 2 cups baby spinach
  • salt and pepper
  • to garnish: grated Parmesan cheese


  • Slice the zucchinis halfway through lengthwise, careful not to pierce through the center. Spiralize on Blade A to yield chip slices. Set aside.
  • Heat the olive oil in a large pot over medium-high heat. Once the oil is shimmering, add the garlic, red pepper flakes, and onions, stir for 1 minute to soften onions and then add in the zucchini. Stir well and let cook for 3-5 minutes, tossing the zucchini occasionally, unit zucchini begins to soften.
  • Add the white beans, tomato sauce, broth and simmer for 5 minutes.
  • Stir in half of the basil, the spinach, and season with salt and pepper. Let cook for 2-3 more minutes or until the spinach wilts.
  • Divide stew into bowls and garnish with remaining basil and Parmesan cheese, if using.

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ChefK says:
This looks good! Your recipe left out how much spinach: ¼ fresh basil leaves, julienned. Is it one 1/4 lb?
Meaghan says:
Hi! We're sorry the recipe didn't seem clear. You're going to use ¼ cup fresh basil leaves, julienned & 2 cups of baby spinach.
DS says:
Could you use chicken broth instead of veggie broth? Thanks!
Shannon says:
Pure heaven! This was so delicious, I wish we had made a double batch. Can’t wait to make it again next week.

Meaghan says:
Wow! This is stunning. You did an amazing job.
Barbara Dembek says:
OMG....this was so delicious. I was skeptical thinking it would taste like watered down tomato sauce. I was sooo wrong. I made it to take to lunch. I added a few calabrian peppers to spice it up and put in a few homemade croutons. Cannot wait to have it again tomorrow for lunch!
Meaghan says:
YAY! This is what we love to hear, Barbara! Thank you for giving it a try. So glad you enjoyed it!

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and since we all appreciate a good lu review, he thought these were buffalo chicken wraps when I first served them to him! 😜 ⁣

grab the recipe on the blog! 🙌🏼⁣

#buffalosauce #tofurecipes #vegetarianmeals #easylunch #easylunchideas

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this is kind of like two recipes in one, because this smoky tempeh is good on everything – in sandwiches, on salads, in grain bowls - it’s my go-to flavor when I’m making tempeh (especially for those who aren’t as far along on the tempeh train as I am.) the other recipe is the simplest miso ramen with kale, which you’ll be making over and over again. 👏🏼 also, you can simply sub in @lightlifefoods’ Smoky Tempeh product here, to save time!⁣

you can find @lightlifefoods Original Tempeh at @acmemarkets or @wholefoodsmarket, but use their Store Locator on their site to find out where it’s sold near you. 🛒⁣

recipe below 👇🏼👇🏼⁣

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Serves: 4⁣

2 tablespoons extra virgin olive oil⁣
8-ounce package @lightlifefoods Original Tempeh, cubed⁣
¼ cup soy sauce, low sodium⁣
2 tablespoons maple syrup⁣
¼ teaspoon smoked paprika⁣
1 teaspoon liquid smoke⁣
1/2 teaspoon garlic powder⁣
2 garlic cloves, minced⁣
1-inch knob ginger, minced⁣
4 cups vegetable broth⁣
1 tablespoon miso paste⁣
1 tablespoon low-sodium soy sauce⁣
4 cups finely chopped kale⁣
12 ounces ramen noodles⁣

Heat half the oil in a large skillet over medium heat. Add the tempeh slices and cook for 5 minutes until browned, stirring frequently.⁣

While tempeh cooks, stir together ¼ cup of water, soy sauce, maple syrup, smoked paprika, liquid smoke, and garlic powder. Pour that over the cooked tempeh and stir to coat. Let cook another 5 minutes or until moisture is evaporated and tempeh is browned. Set aside on a parchment lined plate.⁣

Heat the remaining oil in a large pot over medium-high heat. Once oil is shimmering, add the garlic and ginger and cook for 1 minute or until fragrant. Add the broth and 2 cups of water and bring to a boil over high heat.