Mediterranean Lemony Shrimp and Bean Stew: A Healthy, Flavorful Weeknight Delight (1 WW Point!)
Embark on a culinary journey to the sun-drenched coasts of the Mediterranean with this exquisite Lemony Shrimp and Bean Stew. This dish is a testament to the fact that simple ingredients, when expertly combined, can create an explosion of flavor and texture. Imagine succulent, tender shrimp perfectly complemented by creamy cannellini beans, infused with the aromatic warmth of fresh rosemary and brightened by a generous squeeze of zesty lemon. It’s a harmonious blend that offers a light, incredibly flavorful meal without sacrificing satisfaction.
What makes this stew truly remarkable, especially for those mindful of their diet, is its incredible nutritional profile and low impact on your Weight Watchers points. Clocking in at just 1 SmartPoint per serving, it’s a brilliant choice for anyone seeking a healthy, balanced, and utterly delicious meal. Whether you’re a seasoned chef or a busy home cook, you’ll appreciate how quickly this dish comes together. In under 20 minutes, you can transform fresh ingredients into a gourmet-quality meal that’s perfect for a speedy weeknight dinner, yet elegant enough to impress guests at your next gathering. Don’t stop here – explore our extensive collection of Weight Watchers dinner recipes and delightful side dishes for endless healthy inspiration!
Why This Lemony Shrimp and Bean Stew Deserves a Spot in Your Recipe Rotation
In a world overflowing with recipes, this Lemony Shrimp and Bean Stew stands out for several compelling reasons. It’s more than just a meal; it’s an experience that brings together convenience, health, and exceptional taste. Here’s why you absolutely need to try it:
- It’s Unexpectedly Delicious and Refreshing: When you think of “bean stew,” images of heavy, robust, and sometimes overwhelming dishes might come to mind. This recipe, however, shatters those preconceptions. It breaks away from tradition by offering a surprisingly light, fresh, and vibrant flavor profile. The combination of succulent shrimp with the creamy texture of cannellini beans creates a symphony of textures that’s genuinely irresistible. The bright lemon and aromatic rosemary elevate it beyond a simple stew, making it feel gourmet without the fuss. It’s a delightful twist that will awaken your palate.
- Unbeatably Low in Weight Watchers Points: For anyone navigating the Weight Watchers program, discovering a satisfying and flavorful stew with fewer than two SmartPoints per serving is like finding culinary gold. This recipe is an absolute winner for maintaining a balanced diet without compromising on taste. Its lean protein from shrimp, fiber-rich beans, and fresh ingredients make it a smart, guilt-free choice. It’s perfect for those moments when you crave something wholesome, comforting, yet extraordinary, allowing you to enjoy a generous portion knowing you’re staying on track with your health goals.
- Remarkably Quick to Prepare: Time is a precious commodity, especially on busy weeknights. You’ll be thrilled by how fast this stew comes together – under 20 minutes from start to finish! This makes it an ideal solution for those evenings when you need a nutritious meal on the table without spending hours in the kitchen. While using fresh shrimp is highly recommended for the best texture and flavor, the convenience of canned cannellini beans makes the preparation truly a breeze. It’s a fast-food alternative that’s genuinely good for you.
- Transforms a Regular Meal into a Special Occasion: Do you ever hear your family request, “I want something different tonight”? This Lemony Shrimp and Bean Stew is your answer. It’s simple enough for an everyday meal, requiring straightforward steps and common ingredients. Yet, its elegant flavor profile and beautiful presentation make it impressive enough to serve to guests. Whether it’s a casual family dinner or a more formal gathering, this stew offers a culinary experience that feels special and thoughtful, earning you rave reviews without any added stress.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Serving Size: About 2 cups
1 WW Point Per Serving. This incredible stew makes healthy eating easy and delicious. You can view the recipe directly on the WW Apphere (WW login required).
Essential Ingredients for Your Lemony Shrimp and Bean Stew
Creating an exceptional dish starts with selecting the right ingredients. For this Lemony Shrimp and Bean Stew, each component plays a crucial role in building its vibrant, Mediterranean-inspired flavors. Quality matters here, as fresh ingredients truly make this dish shine. Here’s a closer look at what you’ll need and why each element is so important:
- Olive Oil: A foundational element in Mediterranean cuisine, good quality olive oil provides a rich, fruity base for sautéing our aromatics and carries the flavors throughout the stew.
- White Onion: Diced finely, the white onion will become translucent and sweet, forming the aromatic backbone of our stew. Its gentle flavor is key to a balanced profile.
- Cooked Cannellini Beans: These creamy, tender white beans are the heart of the stew. They add body, a wonderfully smooth texture, and a wealth of plant-based protein and fiber, making the meal incredibly satisfying. Ensure they are well-drained and rinsed if using canned beans.
- Large Shrimp: The star of the show! Fresh, large shrimp cook quickly and offer a delightful tenderness. Peeled and deveined shrimp save you prep time, making this dish even faster.
- Fish or Vegetable Broth: This is the liquid base that brings everything together. Fish broth will enhance the seafood notes, while a good quality vegetable broth keeps it vegetarian-friendly and provides a clean, savory foundation.
- Freshly Squeezed Lemon Juice: Absolutely non-negotiable! Fresh lemon juice provides the bright, zesty acidity that cuts through the richness and lifts all the other flavors. It’s what gives the stew its signature “lemony” character.
- Sweet Paprika: This spice adds a subtle warmth and beautiful color without overpowering the delicate flavors of the shrimp and lemon.
- Fresh Rosemary Sprigs: Rosemary is the quintessential Mediterranean herb for this stew. Its piney, fragrant notes infuse the broth, adding a sophisticated depth. Using fresh sprigs is crucial for that authentic aroma and taste.
- Salt and Black Pepper: Essential seasonings to enhance and balance all the flavors. Always adjust to your personal preference.
- 1 tablespoon olive oil (15 ml)
- 1 large white onion, diced (1 cup, 150 g)
- 3 cups cooked cannellini beans, drained and rinsed (500 g)
- 1-pound large shrimp, peeled and deveined (450 g)
- 3 cups fish or vegetable broth (750 ml)
- 2 tablespoons freshly squeezed lemon juice (15 ml)
- 1 teaspoon sweet paprika (2 g)
- 2 sprigs fresh rosemary
- 1/2 teaspoon salt (2 g), or to taste
- Optional: black pepper, to taste
Step-by-Step Guide to Crafting Your Lemony Shrimp and Bean Stew
Follow these simple instructions to create a healthy, flavorful, and satisfying Lemony Shrimp and Bean Stew that will quickly become a family favorite. Each step is designed to maximize flavor and ensure perfect execution.
- Marinate the Shrimp: Begin by preparing your shrimp to absorb maximum flavor. In a medium bowl, combine the peeled and deveined shrimp with the freshly squeezed lemon (or lime) juice, sweet paprika, ½ teaspoon of salt, and a dash of optional black pepper. Toss everything together gently, ensuring each shrimp is thoroughly coated with the vibrant marinade. Set the shrimp aside to marinate for about 10 minutes while you start preparing the base of your stew. This brief marinating time tenderizes the shrimp slightly and infuses it with zesty, savory notes.
- Sauté the Aromatics: Heat the olive oil in a large, heavy-bottomed pot or a deep skillet over medium heat. Once the oil shimmers, add the finely chopped white onion. Cook the onion, stirring frequently to ensure even cooking, until it softens and becomes beautifully translucent, which should take approximately 5 minutes. It’s crucial to avoid browning the onions, as we want a sweet, delicate base for our stew, not a caramelized flavor. This gentle sauté brings out their natural sweetness.
- Prepare the Flavorful Base: Once the onions are ready, add the drained and rinsed cannellini beans to the pot. Stir them gently to combine with the sautéed onions, ensuring they are well integrated. Pour in the fish or vegetable broth, which will form the liquid heart of our stew. Add the sprigs of fresh rosemary directly into the broth. Bring the mixture to a gentle simmer, allowing the flavors to meld together for about 5 minutes. During this time, the rosemary will infuse the broth with its distinctive Mediterranean aroma. Taste the broth and season with the remaining ½ teaspoon of salt, adjusting to your preference.
- Perfectly Cook the Shrimp: Now it’s time for the star ingredient. Reduce the heat to low. Carefully remove the rosemary sprigs from the pot and discard them; their work is done. Add the marinated shrimp, along with any leftover marinade in the bowl, to the simmering stew. Stir gently to distribute the shrimp evenly. Allow the shrimp to cook for just 2–4 minutes. Watch closely: the shrimp are done when they turn pink and opaque. It is vital to avoid overcooking the shrimp, as this will make them tough and rubbery. The residual heat of the stew will continue to cook them even after you turn off the burner.
- Serve and Savor: Once the shrimp are perfectly cooked, your Lemony Shrimp and Bean Stew is ready to be enjoyed! Ladle generous portions into warm bowls. For an extra touch of elegance and flavor, you can garnish each serving with an additional fresh rosemary sprig or a delicate drizzle of high-quality olive oil. This stew is wonderful on its own, or you can serve it with crusty bread for dipping, or a simple green salad for a complete meal.
Creative Variations and Smart Substitutions for Your Stew
While this Lemony Shrimp and Bean Stew is perfect as is, it’s also wonderfully versatile, allowing you to tailor it to your taste, dietary needs, or what you have on hand. Don’t be afraid to experiment and make it your own!
- Elevate with a Cheesy Garnish: For those who appreciate a touch of savory richness, a generous tablespoon of freshly grated Parmesan cheese sprinkled over each serving after ladling into bowls adds a delightful burst of umami and a creamy counterpoint. Other finely grated hard cheeses like Pecorino Romano would also be excellent. The warmth of the stew will slightly melt the cheese, creating a luxurious finish.
- Boost with Fresh Greens: To enhance the nutritional value and add more texture, consider tossing in some leafy greens during the final moments of cooking. Fresh spinach, Swiss chard, or even a handful of peppery watercress wilt beautifully in the residual heat of the stew. Stir them in just before serving, allowing them to soften slightly without losing their vibrant color and nutrients. This addition introduces more vitamins and a lovely earthy note.
- Infuse with Sundried Tomatoes: For a more sophisticated and deeply flavorful twist, stir in a handful of chopped sun-dried tomatoes (oil-packed or rehydrated) along with the cannellini beans. Their concentrated, tangy, and sweet flavor adds an incredible depth and umami richness that takes the dish to a whole new level, giving it an even more pronounced Mediterranean character. Be sure to chop them finely for an even distribution of flavor.
- Alternative Proteins: If shrimp isn’t available or preferred, you can easily substitute it. Cubed firm white fish like cod or snapper can be added in the final cooking stage, similar to the shrimp. For a vegetarian option, consider adding extra chickpeas or even some pan-fried halloumi cheese to the stew. Chicken breast, cut into small pieces, can also be used, cooked through before adding the beans and broth.
- Spice it Up: For those who enjoy a little heat, a pinch of red pepper flakes can be added along with the sweet paprika to give the stew a subtle kick.
- Herb Alternatives: While fresh rosemary is highly recommended for its unique aroma, if you need a substitution, fresh thyme or a blend of Mediterranean herbs (like oregano and marjoram) can offer a different but equally delightful aromatic profile.
Expert Tips and Tricks for a Perfect Lemony Shrimp and Bean Stew
Achieving culinary perfection often comes down to a few key insights and techniques. Here are some essential tips and tricks to ensure your Lemony Shrimp and Bean Stew turns out exquisitely every time, maximizing flavor and texture while making your cooking experience smoother.
- Handle Your Beans with Care: If you opt for dried beans instead of canned, it’s crucial that they are fully cooked and wonderfully tender before you begin this recipe. While they should still hold their shape, they need to be soft enough to blend seamlessly into the stew, contributing to its creamy texture without being gritty. If using canned beans, always drain them well and rinse them thoroughly to remove excess sodium and improve their texture.
- The Golden Rule for Shrimp: Do Not Overcook! This is perhaps the most important tip for any shrimp dish. Shrimp cooks incredibly quickly, often in just 2-4 minutes. Overcooked shrimp becomes tough, rubbery, and loses its delicate flavor. Once your stew is nearly finished and you’ve added the shrimp, watch them carefully. As soon as they turn pink and opaque, remove the pot from the heat immediately. The residual warmth of the stew will continue to cook them perfectly, ensuring they remain tender and succulent.
- The Power of Fresh Lemon Juice: While bottled lemon juice is convenient, fresh lemon juice is absolutely essential for this recipe. It provides a bright, vibrant, and natural zest that bottled versions simply cannot replicate. Always taste as you go: start with the recommended amount and add more if needed. The goal is to enhance, rather than overpower, the other ingredients, creating a perfectly balanced acidity that lifts the entire dish. To get the most juice from your lemon, roll it firmly on the counter before slicing and squeezing.
- Fresh Rosemary Makes All the Difference: The distinct, aromatic notes of fresh rosemary are fundamental to the Mediterranean flavor profile of this stew. While dried rosemary can be used in a pinch, it won’t provide the same vibrant, earthy aroma and subtle complexity. If fresh rosemary is unavailable, fresh thyme is a good substitute and pairs well with both shrimp and beans, though it will subtly alter the overall flavor of the stew.
- Consider Your Broth: The choice between fish and vegetable broth impacts the final flavor. Fish broth enhances the seafood notes, while vegetable broth keeps the dish lighter and suitable for those avoiding seafood broth. Choose a low-sodium option to better control the seasoning.
- Meal Prep and Storage: This stew makes excellent leftovers! Store any uneaten portions in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over low heat, adding a splash more broth or water if it has thickened too much. Be mindful not to overheat the shrimp during reheating to maintain its tender texture.
- Serving Suggestions: While delicious on its own, this stew pairs wonderfully with crusty artisan bread for soaking up the flavorful broth, a light green salad with a vinaigrette dressing, or even a side of fluffy couscous or quinoa for a heartier meal.
Lemony Shrimp and Bean Stew
Ingredients
- 1 tablespoon olive oil, 15 ml
- 1 large white onion, diced (1 cup, 150 g)
- 3 cups cooked cannellini beans, drained and rinsed (500 g)
- 1- pound large shrimp, peeled and deveined (450 g)
- 3 cups fish or vegetable broth, 750 ml
- 2 tablespoons freshly squeezed lemon juice, 15 ml
- 1 teaspoon sweet paprika, 2 g
- 2 sprigs fresh rosemary
- 1/2 teaspoon salt, 2 g, or to taste
- Optional: black pepper, to taste
Instructions
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Marinate the Shrimp: In a medium bowl, combine the shrimp with lime juice, sweet paprika, ½ tsp salt, and optional black pepper. Mix well, ensuring the shrimp are evenly coated. Let the shrimp marinate while you prepare the base of the stew, about 10 minutes.
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Sauté the aromatics: Heat the olive oil in a large pot or deep skillet over medium heat. Add the chopped white onion and cook, stirring frequently, until soft and translucent, about 5 minutes. Avoid browning the onions.
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Prepare the Base: Add the cannellini beans to the pot, stirring gently to combine them with the onions. Pour in the fish or vegetable broth and add the sprigs of rosemary. Bring the mixture to a gentle simmer, allowing the flavors to meld for about 5 minutes. Season with the remaining ½ tsp salt and adjust to taste.
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Cook the Shrimp: Reduce the heat to low. Remove the rosemary sprigs and discard. Add the marinated shrimp, including any leftover marinade, to the pot. Stir gently to distribute them evenly in the stew. Allow the shrimp to cook for 2–4 minutes, just until they turn pink and opaque. Avoid overcooking.
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Serve and Enjoy: Ladle the stew into bowls. Garnish with an extra rosemary sprig or a drizzle of olive oil if desired.
Notes
Nutrition
Nutrition information is automatically calculated and should only be used as an approximation. Individual results may vary based on exact ingredients and preparation.
Additional Info
There you have it – a recipe that promises to deliver on flavor, health, and convenience. This Lemony Shrimp and Bean Stew is more than just a dish; it’s a versatile canvas for your culinary creativity and a beacon for healthy eating. With its quick preparation time, vibrant Mediterranean flavors, and impressive nutritional profile (just 1 WW Point per serving!), it truly embodies the perfect balance for any meal. Whether you’re looking for a swift weeknight solution or an elegant dish to delight your guests, this stew is designed to impress and satisfy without the guilt. Don’t hesitate to make this flavorful and healthy stew a staple in your kitchen. Enjoy the delightful blend of zesty lemon, aromatic rosemary, tender shrimp, and creamy beans, and share your delicious creations with us!