Immune-Boosting White Bean & Vegetable Stew for Cold, Busy Seasons
There’s something about getting run down, that heavy, foggy feeling. that makes you crave the kind of nourishment you can feel instantly. When I wasn’t feeling well recently, I made a big pot of this immune-boosting white bean stew, and it carried me for days.
Warm, grounding, and packed with plants, it’s exactly what I reach for when viruses are spreading and my body needs something deeply supportive.
This stew is built around simple ingredients with powerful benefits: antimicrobial garlic and ginger, mineral-rich greens, fibre-packed beans, and immune-supporting vegetables. It’s the kind of recipe that makes you feel taken care of just by the smell of it simmering.
These oat flour banana muffins are one of my favourite ways to bring a little stability and ease into busy mornings. They’re grounding, naturally sweet, rich in magnesium (thanks to flaxseed), full of fibre from oats and bananas, and so simple to batch-prep the night before. I often bake a tray before bed, let them cool, and pop them straight in the fridge so they’re ready to grab as I head into the day.
They feel like comfort food, but with functional nourishment behind them, the kind of recipe that supports you quietly in the background.
The Recipe
Vegan White Bean, Sweet Potato & Greens Stew
Serves: 4–6
Free from: gluten, dairy, refined sugar
Ingredients
1 medium sweet potato, diced
2 medium leeks, sliced
2 stalks of celery, sliced
1 large onion, chopped
3 cloves garlic, minced
2 inches fresh ginger, grated
2 cups kale, stems removed & chopped
1 cup frozen peas
1 can cannellini beans, drained & rinsed
1 litre vegetable stock
2 sprigs fresh rosemary
Handful fresh parsley, chopped
½ lemon, to finish
Salt & pepper, to taste
Olive oil, for cooking
Method
Heat 1 tbsp olive oil in a large pot over medium heat. Add the leeks and cook for ~5 minutes until softened.
Add the chopped onion and cook until translucent.
Add the garlic and ginger; stir until fragrant.
Add sweet potato, vegetable stock, rosemary, salt and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes or until sweet potatoes are tender.
Add kale, frozen peas, cannellini beans and celery. Cook for another 10–15 minutes.
Stir in fresh parsley and finish with the lemon juice.
Serve warm, with an optional drizzle of olive oil.
Why This Stew Is So Nourishing
1. Enhanced iron absorption
The combination of dark leafy greens + lemon provides vitamin C, which increases non-heme iron absorption - the type found in plant foods.
2. Heart-supportive fats
Olive oil brings monounsaturated fats and antioxidants that support heart health and help the body absorb fat-soluble vitamins (A, D, E and K).
3. Immune support
Ginger and garlic offer antimicrobial and anti-inflammatory properties - ideal during cold and flu season.
4. Fibre for gut health
Beans, vegetables and sweet potato provide plenty of soluble and insoluble fibre, which helps support gut immunity - the foundation of overall resilience.
Why I Love This for Winter (or Any Busy Week)
It’s warming, grounding and incredibly easy to cook in bulk. I usually make a big pot, portion it into containers and enjoy it over a few days. It’s the kind of meal that quietly supports you, especially when you’re under the weather, tired, or just craving something soothing and nutrient-dense.
A bowl of this stew feels like the simplest form of care.
I hope you love it as much as I do.
