Hearty Chicken and Navy Bean Stew

Hearty Chicken and Navy Bean Stew is a comforting and nutritious meal that combines tender chicken, navy beans, and a flavorful mix of vegetables and spices. This dish is packed with protein from the chicken and beans, and it’s loaded with essential vitamins and minerals from the carrots, celery, and tomatoes. The combination of dried thyme, rosemary, smoked paprika, and bay leaf gives the stew a deep, aromatic flavor, while fresh parsley adds brightness and freshness. This stew is perfect for chilly days or when you’re looking for a filling, healthy meal. Plus, it’s easy to make and can be adapted for meal prep or freezing.

Full Recipe:

Ingredients

  • 1 lb (450 g) dried navy beans (or 2 19 oz (240 ml) cans of navy beans, drained and rinsed)
  • 6 cups (1.5 L) chicken broth
  • 1 tsp (5 ml) dried thyme
  • 1 tsp (5 ml) dried rosemary
  • ½ tsp (2.5 ml) smoked paprika
  • 1 bay leaf
  • 1 medium onion (chopped)
  • 1 clove garlic (minced)
  • 2 carrots (chopped)
  • 2 celery stalks (chopped)
  • 28 oz (796 ml) can diced tomatoes
  • 1 ½ lbs (675 g) boneless, skinless chicken breasts (or boneless, skinless chicken thighs, cut into 1-inch pieces)
  • ½ cup (125 ml) chopped fresh parsley
  • ½ tsp (2.5 ml) salt
  • ½ tsp (2.5 ml) black pepper

Step-by-Step Instructions

Step 1: Prepare the Navy Beans (If Using Dried Beans)

  1. Soak the beans:
    If using dried navy beans, start by soaking them overnight in a large bowl filled with water. This will rehydrate the beans and reduce cooking time. If you’re short on time, you can also use the quick-soak method by bringing the beans to a boil, letting them sit for an hour, and then draining them.
  2. Cook the beans:
    Drain the soaked beans and place them in a large pot. Cover the beans with fresh water, bring to a boil, then reduce the heat and simmer for 1-1.5 hours, or until the beans are tender. Drain the cooked beans and set them aside.

Note: If using canned navy beans, simply drain and rinse them, then skip to step 3.

Step 2: Cook the Chicken

  1. Prepare the chicken:
    Cut 1 ½ lbs (675 g) of boneless, skinless chicken breasts (or thighs) into 1-inch pieces. Set aside.
  2. Sauté the chicken:
    In a large pot or Dutch oven, heat 1 tablespoon of oil over medium heat. Add the chicken pieces and cook for 5-7 minutes, turning occasionally, until they are lightly browned on all sides. The chicken doesn’t need to be fully cooked at this stage, as it will continue to cook in the stew. Remove the chicken from the pot and set it aside.

Step 3: Cook the Vegetables

  1. Sauté the vegetables:
    In the same pot, add the chopped onion, garlic, carrots, and celery. Cook over medium heat for 5-6 minutes, stirring occasionally, until the vegetables are softened and fragrant.
  2. Add the spices:
    Stir in 1 teaspoon of dried thyme, 1 teaspoon of dried rosemary, ½ teaspoon of smoked paprika, and 1 bay leaf. Cook for 1-2 minutes to allow the spices to release their flavors.

Step 4: Build the Stew

  1. Add the tomatoes and broth:
    Pour in the can of diced tomatoes (including the juice) and 6 cups (1.5 L) of chicken broth. Stir to combine.
  2. Return the chicken to the pot:
    Add the browned chicken back into the pot, along with the cooked (or canned) navy beans.
  3. Simmer the stew:
    Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer the stew for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender. Stir occasionally to ensure everything cooks evenly.

Step 5: Season and Serve

  1. Season the stew:
    After the stew has simmered, remove the bay leaf and season the stew with ½ teaspoon of salt and ½ teaspoon of black pepper, or to taste. Stir in ½ cup of chopped fresh parsley for added brightness and flavor.
  2. Serve:
    Ladle the stew into bowls and garnish with additional parsley if desired. Serve the stew with crusty bread, over rice, or on its own for a satisfying meal.

Cooking Tips

  • Using canned beans: If using canned beans, you can skip the soaking and cooking steps, making this dish quicker to prepare. Just be sure to drain and rinse the beans before adding them to the stew.
  • Thicker stew: If you prefer a thicker stew, you can mash some of the beans before adding them to the pot. This will naturally thicken the broth without the need for additional thickeners.
  • Substitute herbs: Fresh herbs can be used instead of dried herbs for a more vibrant flavor. Use 1 tablespoon of fresh thyme and rosemary if available, adding them toward the end of cooking to preserve their freshness.
  • Make it vegetarian: To make this dish vegetarian, simply omit the chicken and use vegetable broth instead of chicken broth. You can also add extra vegetables like zucchini, potatoes, or spinach for additional texture and nutrition.

Storage

  • In the refrigerator: Store leftover stew in an airtight container in the refrigerator for up to 3-4 days. Reheat it in a pot over medium heat or in the microwave until heated through.
  • In the freezer: This stew freezes well. Allow it to cool completely, then transfer it to freezer-safe containers or bags. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating on the stove.

Nutritional Facts (Per serving, based on 6 servings)

  • Calories: Approximately 350 kcal
  • Protein: 30g
  • Carbohydrates: 30g
  • Fat: 10g
  • Fiber: 9g
  • Sugars: 6g
  • Sodium: 780mg
  • Vitamin A: 50% of daily recommended intake
  • Vitamin C: 40% of daily recommended intake
  • Calcium: 8% of daily recommended intake
  • Iron: 20% of daily recommended intake

FAQs

  1. Can I use other types of beans?
    Yes, you can substitute navy beans with other beans such as cannellini beans, great northern beans, or even chickpeas. The cooking time may vary slightly depending on the type of beans you use.
  2. Can I cook this stew in a slow cooker?
    Absolutely! To make this stew in a slow cooker, sauté the chicken and vegetables as directed, then transfer everything to the slow cooker. Cook on low for 6-7 hours or on high for 3-4 hours, until the chicken is cooked through and the vegetables are tender.
  3. Can I use bone-in chicken?
    Yes, you can use bone-in chicken for this recipe. The bones will add extra flavor to the stew. Just make sure to remove the bones before serving or shred the chicken after it has cooked through.
  4. What can I serve with this stew?
    This hearty stew pairs well with crusty bread, cornbread, or over a bed of rice or quinoa. You can also serve it with a green salad or roasted vegetables for a complete meal.
  5. Can I make this stew spicier?
    If you enjoy a little heat, feel free to add red pepper flakes, chopped jalapeños, or a splash of hot sauce to the stew.

Conclusion
Hearty Chicken and Navy Bean Stew is a wholesome, filling dish that brings together tender chicken, nutritious beans, and vibrant vegetables in a flavorful broth. The combination of herbs and spices adds depth and warmth, making it the perfect meal for cooler days. Whether you make this stew for a weeknight dinner or meal prep it for the week, it’s sure to be a hit. With its balanced nutrition and rich flavors, this stew is not only satisfying but also easy to customize based on your preferences. Enjoy this comforting and nutritious meal with family and friends!