This quick summer stew comes together fast, thanks to sheet pan oven roasting the cherry tomatoes and the green beans while searing shrimp, then sautéing white beans, rosemary, and garlic in the same pan
When we think “stew,” we often think of a heavy dish that needs to cook for hours and hours on the stove with all the ingredients mixed up in a heavy pot.
This is a light, yet hearty stew featuring shrimp and cannellini beans as lean proteins, instead of meat, so cooks up in minutes
Start by roasting the cherry tomatoes in one parchment lined sheet pan, and the green beans in another, and by the time you cook the shrimp and beans, you are ready to assemble your stew.
Since this is a deconstructed version, you can start with a base of cannellini beans and shrimp, and swap in any other roasted veggies of your choice, like Brussels sprouts or broccoli, roasted carrots, roasted purple cauliflower, or any root veggie would also go well with this
Instagram Tutorial
Let’s talk about some of the ingredients of this dish
Is Shrimp Healthy?
Shrimp are almost 100% protein and water. While they have cholesterol, they do not raise cholesterol. Pound for pound, shrimp are relatively inexpensive compared to other seafoods and shellfish, and pack a bunch of nutrients like magnesium, calcium, potassium, plus they are a source of heart healthy omega-3 fatty acids. Choose wild caught or sustainably raised in the USA where possible, and avoid farm raised Asian shrimp. Asian shrimp not only may be contaminated with antibiotics, some shrimp processing facilities have been linked to human trafficking.
What are the Benefits of Cannellini Beans?
Cannellini beans are a white kidney bean that are a bit larger than Great Northern Beans. They are wonderfully nutritious, have no fat, and are an excellent source of gut healthy and cholesterol lowering soluble fiber, plus minerals like folate, iron, magnesium, and may help control blood sugar levels in people with diabetes. If you are using canned beans instead of preparing them from dried, you can choose a low sodium or no added salt variety if you have issues with blood pressure, or your doctor or dietitian have advised you to limit your sodium.
Are Cherry Tomatoes Good For You?
There are some public media figures that have given tomatoes a bad rep because they are in the “nightshade” category. Right now, there is no evidence that eating nightshades are bad for your health. In fact, cutting nightshades out means you are missing out on many important anti-cancer, and anti-inflammatory phytonutrients. For example, tomatoes are an excellent source of the carotenoid lycopene, which lowers blood pressure, cholesterol, and helps protect against certain cancers, like prostate.
Are Green Beans Good For You?
Green beans are an excellent source of folate and potassium, which help regulate blood pressure. They are a non-starchy vegetable, which means they do not impact glucose like starchy veggies. There are some public media figures that have given green beans a bad rep because they contain a compound called phytic acid, claiming that these foods cause mineral deficiencies. Green beans have been eaten for centuries with no ill effects. In fact, they are anti-inflammatory, anti-cancer, protect against heart disease, and help promote regularity. If you have some kind of medical condition that causes mineral deficiencies, then discuss with your doctor or dietitian if there is any need to decrease phytic acid containing foods.
Deconstructed Lemony Shrimp and White Bean Stew
Serves 4
Roasted Cherry Tomatoes
One pound of cherry tomatoes
1-2 tbsp extra virgin olive oil
3 cloves garlic, peeled, left whole
¼ tsp fine sea salt
Black pepper to taste
Roasted Green Beans
One pound of green beans, cleaned, ends trimmed
1-2 tbsp extra virgin olive oil
Chili flakes, or your favorite chili paste to taste
Fine sea salt to taste
Shrimp and Cannellini Beans
12 – 16 large peeled and deveined shrimp, preferably wild caught
2 tbsp extra virgin olive oil
4 large garlic cloves, peeled and sliced
2 tbsp fresh rosemary
2 cans cannellini beans 15.5 ounces each, with liquid
¼ cup grated Parmigiano Reggiano cheese
Zest of ½ large lemon, or whole zest of one small
Salt and pepper to taste
Preheat oven to 350 degrees F convection roast
Prepare two sheet pans lined with parchment paper
In one pan, toss all roasted cherry tomato ingredients, and the roasted green bean ingredients in the other
Place both pans on center oven rack, and roast until tomatoes and green beans begin to caramelize, about 20-30 minutes, turning once with a spatula during roasting, remove from oven, and season to taste
Meanwhile, in a large sauté pan, sear shrimp, both sides, in olive oil, until pink and internal temperature reaches 145 degrees, then set aside
In the same pan, sauté garlic and rosemary until garlic softens, then add both cans of cannellini with liquid
Simmer until liquid cooks out by about 50%, then stir in Parmigiano Reggiano to tighten the remaining liquid
Stir in lemon zest
Stir in salt and pepper to taste
Divide beans amongst four plates, top with seared shrimp, and serve with roasted cherry tomatoes and green beans
