🍲 Enerji & Demir · Anne

Iron-Friendly Olive Oil White Bean Stew for Mothers — A Warm, Nourishing Meal During Breastfeeding

A warm, one-pot white bean stew simmered in olive oil with tomato and seasonal vegetables. Rich in plant-based iron, protein and fiber with gentle seasoning, it is a practical meal for mothers who care about balanced nutrition during the postpartum and breastfeeding period.

Ingredients

• • 2 cups White beans (soaked overnight)
• • 4 tbsp Olive oil
• • 1 piece Onion (chopped)
• • 2 cloves Garlic (crushed)
• • 1 piece Carrot (small diced)
• • 1 piece Sweet red pepper (chopped)
• • 1 tbsp Tomato paste
• • 2 pieces Grated tomato
• • 3 cups Hot water
• • 1 tsp Salt (measured)
• • 1 pinch Black pepper
• • 1 tsp Dried oregano
• • a few sprigs Fresh parsley (chopped)

Directions

1. 1

   Drain and rinse the beans you soaked overnight; place them in a pot with fresh water, bring to a boil, skim off the foam and simmer over medium heat until almost tender, then drain.

2. 2

   Heat the olive oil in a wide pot; sauté the chopped onion until soft, then add the crushed garlic and cook briefly until fragrant.

3. 3

   Add the carrot and sweet red pepper and sauté for a few minutes; stir in the tomato paste and cook for a minute or two.

4. 4

   Stir in the grated tomato, measured salt, black pepper and oregano, then add the pre-cooked beans.

5. 5

   Pour in the hot water; once it starts to boil, cook over low heat for 35–40 minutes until the beans are very tender and the sauce thickens.

6. 6

   Remove from the heat and let rest for a few minutes; garnish with chopped fresh parsley and serve warm.

⚕️ This recipe is for general informational purposes. The right time to introduce new foods and the risk of allergies vary from baby to baby — consult your pediatrician.