Italian Chicken and White Bean Stew Recipe High-Protein
This robust Italian chicken and white bean stew combines tender poultry with creamy cannellini beans in a tomato-herb broth, delivering authentic comfort in every spoonful. High in protein and packed with vegetables, this rustic minestra is a staple of Northern Italian home cooking, perfect for meal prep and satisfying fitness goals.
Ingredients
- 600g boneless skinless chicken breast, cubed
- 400g canned diced tomatoes (or 320ml tomato passata)
- 400g canned cannellini beans, drained and rinsed
- 300ml low-sodium chicken broth
- 150g diced celery (about 2 stalks)
- 150g diced carrots (about 2 medium)
- 100g diced yellow onion (about 1 small)
- 4 garlic cloves, minced
- 10ml extra virgin olive oil
- 5ml red wine vinegar
- 2g dried oregano
- 2g dried thyme
- 1g black pepper
- 2g sea salt
- 5g fresh rosemary sprigs (optional)
Instructions
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Heat olive oil in a large pot over medium-high heat. Add diced onion, carrot, and celery; sauté for 5 minutes until softened and fragrant.
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Add minced garlic and stir continuously for 1 minute until fragrant, then add cubed chicken breast pieces.
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Cook chicken for 3-4 minutes, stirring occasionally, until the exterior is no longer pink and pieces begin to brown lightly.
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Pour in diced tomatoes with their juices and chicken broth; add oregano, thyme, salt, and pepper. Stir well to combine.
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Bring the mixture to a boil, then reduce heat to medium-low and simmer uncovered for 15 minutes until chicken is cooked through and broth reduces slightly.
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Add drained cannellini beans and fresh rosemary if using; simmer for an additional 8-10 minutes until flavors meld and beans are heated through.
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Remove from heat and stir in red wine vinegar for brightness. Taste and adjust seasoning as needed.
Substitutions
- Substitute chicken breast with turkey breast for a leaner alternative with similar protein content
- Replace cannellini beans with chickpeas or great northern beans for variation
- Use fresh chopped kale or spinach instead of fresh rosemary for added greens and minerals
- Substitute diced tomatoes with roasted red peppers for a sweeter, milder profile
Tips
- Cube chicken uniformly so all pieces cook at the same rate; aim for 3-4cm cubes
- Do not skip the resting phase after removing from heat—this allows the beans and broth to fully integrate for better flavor development
- Prepare and measure all ingredients before starting (mise en place) to manage the 40-minute total time efficiently
- Store leftovers in airtight containers for up to 4 days; this stew reheats beautifully and tastes even better the next day
This dish reflects Northern Italian peasant cooking traditions, where white beans and poultry are combined with aromatic vegetables in what locals call 'minestra'—a nourishing, everyday stew served warm with crusty bread. The simplicity and reliance on quality whole ingredients embodies the Italian philosophy of 'cucina povera' (peasant cuisine).
Frequently Asked Questions
How long does Italian Chicken and White Bean Stew Recipe take to make?
Italian Chicken and White Bean Stew Recipe takes about 55 minutes total — 15 minutes of prep and 40 minutes of cooking — and makes 4 servings.
What can I substitute in Italian Chicken and White Bean Stew Recipe?
You can adapt it easily: Substitute chicken breast with turkey breast for a leaner alternative with similar protein content; Replace cannellini beans with chickpeas or great northern beans for variation; Use fresh chopped kale or spinach instead of fresh rosemary for added greens and minerals.
How should I store leftover Italian Chicken and White Bean Stew Recipe?
Store leftovers in an airtight container in the refrigerator for up to 3–4 days and reheat gently before serving.
How much protein is in Italian Chicken and White Bean Stew Recipe?
Each serving of Italian Chicken and White Bean Stew Recipe has about 38g of protein and 285 calories.
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