Spicy Seafood & White Bean Stew

Why this is peri-perfect… This spicy white bean and seafood stew is a protein-rich, nutrient-dense dish that supports lean muscle, hormone balance, and steady energy. The seafood mix delivers high-quality, low-fat protein along with essential minerals like iodine and zinc, while white beans add plant-based protein, fibre, and slow-release carbohydrates for satiety and blood sugar control. Tomatoes, optional spinach or zucchini, and aromatic herbs bring antioxidants and anti-inflammatory benefits, helping to keep your body nourished from the inside out. A touch of chilli adds warmth and can support metabolism, making each spoonful both comforting and functional. It’s a light yet filling, flavour-packed meal perfect for peri wellness. One of my favourites!

Ingredients (for 4 serves):

600g marinara seafood mix (prawns, squid, fish)

1 x 400g tin white beans, drained and rinsed

1 x 400g tin diced tomatoes (Italian-style, eg. Mutti)

1½ cups low-sodium vegetable broth

1 tbsp olive oil (or 2 tsp if you prefer leaner)

1 small onion, finely chopped

2 garlic cloves, minced

1–2 tsp chilli flakes (to taste)

Salt and pepper to taste

Optional: fresh parsley, basil, lemon wedges

Optional: 1 cup baby spinach or chopped zucchini

Instructions

1. Sauté the base:
   Heat olive oil in a large saucepan over medium heat. Sauté onion 4–5 mins until soft. Add garlic and chilli; cook 30 secs until fragrant.

2. Simmer the base:
   Add diced tomatoes and broth. Bring to a simmer.

3. Add beans and simmer:
   Add white beans and optional veggies. Simmer for 5–7 minutes to blend flavours.

4. Add seafood:
   Stir in the marinara mix. Simmer gently 4–5 minutes until just cooked.

5. Season and serve:
   Add salt, pepper, herbs, and lemon to taste. Serve hot.

Per Serve: Calories: 300, Protein: 30g, Fat: 7–9g, Carbs: 20g, Fibre: 6g