Creamy White Bean and Veggie Stew (grain-free)

Updated: Nov 13, 2018



With cool Fall weather, soup is a welcome meal. This simple recipe for Creamy White Bean and Veggie Soup is nourishing and yummy. The cream adds richness to this soup, making for a satisfying meal.

Like other legumes and grains, white navy beans contain phytic acid, which is an anti-nutrient because it can interfere with the absorption of essential minerals such as calcium, magnesium, iron and zinc. Soaking beans in water with a pinch of baking soda helps to neutralize the phytic acid, thereby making them more nutritious.


Creamy White Bean and Veggie Stew (grain-free)

Serves 6-8

Total Preparation Time (not including soaking the beans): 2 hours

Inactive Time: 70 minutes

  • 1 pound dried white navy beans

  • filtered water

  • pinch of baking soda

  • 5 Tb butter, preferably the nutrient-dense yellow kind

  • 2 med-large white or yellow onions, chopped

  • 6 celery stalks, chopped

  • 4 medium cloves of garlic, minced

  • 1 bay leaf

  • 3 cups chicken bone broth, preferably homemade

  • 2 cups filtered water (or more broth if using storebought broth)

  • Parmesan cheese rind

  • 5 carrots, peeled and chopped

  • 1/2 tsp minced fresh rosemary (or substitute 1/8 tsp dried rosemary)

  • 1/4 tsp fresh thyme leaves (or substitute a pinch of dried thyme)

  • 1 large Garnet sweet potato

  • 2 Swiss chard leaves (or substitute a couple handfuls of baby spinach)