Shrimp and White Bean Stew
Shrimp and White Bean Stew contains 23g protein and 246 calories per serving — a lower-calorie option when you're in a deficit but need volume. Yields 5 servings from one stovetop pot, maximizing batch-prep efficiency for minimal dishes. Fiber from beans extends satiety, helping you stick to calorie targets without constant hunger.
Ingredients
- •Shrimp(454g)
- •Parsnip
- •Celery(800g)
- •Yellow Onion
- •Lemon
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Butter(45g)
- •Garlic(120g)
- •Beans, Cannellini, Canned, Drained
- •Parmesan Cheese(15g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Low Sodium Chicken Broth(720g)
- •Vinegar, Apple Cider(5g)
Instructions
- 1If your shrimp is frozen, thaw before beginning. I chose frozen, peeled, tail off shrimp.
- 2Heat olive oil over medium heat in a large skillet or sauté pan and add grated parsnip, thinly sliced celery, and finely julienned onion. Cook until vegetables are soft and onions are glossy, but not browning.
- 3Add salted butter and minced garlic
- 4Once the butter is melted, add the thawed shrimp.
- 5Cook shrimp until pink and opaque, about 2 minutes total, flipping them in the skillet with tongs or a fork as needed so you don’t see any more undercooked gray spots. Be careful to not overcook them.
- 6Remove shrimp and set aside. Then, add the chicken broth, apple cider vinegar, and rinsed beans.
- 7Simmer until liquid reduces a little bit, by ¼ to ⅓.
- 8Then, add shrimp back to the skillet with the grated Parmesan and lemon zest. Stir to combine and let simmer for 1-2 minutes. I love to serve this luxurious shrimp and white bean stew with grilled bread.
Nutrition — Per Serving
246
calories
23g
protein
12g
fat
- Carbohydrates
- 13g
- Saturated fat
- 5.7g
- Sodium
- 539 mg
- Dietary fiber
- 3.1g
5 servings per batch · ~435g each
Macro data sourced from USDA FoodData Central
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How much protein does Shrimp and White Bean Stew have per serving?
Each serving provides 23g of protein and 246 calories, with 12g fat and 13g carbs. This is an exceptionally lean and low-calorie option that doubles as a quick side or light meal.
How long does Shrimp and White Bean Stew take to prep?
Quick prep on the stovetop yields 5 servings, making this an efficient recipe for batch-prepping lightweight meals that store well throughout the week. The stew format reheats easily for grab-and-go convenience.
Is Shrimp and White Bean Stew good for fat loss?
At 246 calories and 23g protein per serving, this stew is an excellent low-calorie option for cutting phases where volume and satiety matter. The legume-based carbs provide sustained energy while keeping total calories minimal.
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