Creamy Tuscan White Bean and Hemp Stew
Silky cannellini beans simmered with garlic and tender spinach, topped with toasted hemp seeds. A restorative, gentle vegetarian dinner packed with plant-based protein and omega-3s.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Andrea + Lila
Andrea created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a medium saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 2 garlic cloves (minced) and sauté…
Add 2 garlic cloves (minced) and sauté for 1 minute until fragrant and light golden, taking care not to burn.
Look for: fragrant and light golden, taking care not to burn
Tap card to mark done - 03
Pour in 0
Pour in 0.75 cup (180ml) of low-sodium vegetable broth and 1.25 cups of rinsed cannellini beans. Bring to a gentle simmer over medium-high heat for 4 minutes.
Allow: 4 minutes
Tap card to mark done - 04
Lightly mash about half of the beans…
Lightly mash about half of the beans using the back of a wooden spoon or a fork directly in the pan to create a creamy texture while leaving some beans whole.
Tap card to mark done - 05
Add 2 cups of baby spinach and…
Add 2 cups of baby spinach and stir continuously for 2 minutes until fully wilted into the bean stew.
Look for: fully wilted into the bean stew
Tap card to mark done - 06
Remove the pan from heat and stir…
Remove the pan from heat and stir in 1 tbsp of fresh lemon juice.
Tap card to mark done - 07
Ladle the stew into a warm bowl…
Ladle the stew into a warm bowl and top evenly with 2 tbsp of raw hemp seeds before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.