This comforting stew is built around some of the most evidence-backed ingredients in nutritional medicine. Garlic contains sulphur compounds, including allicin, which is formed when garlic is chopped or crushed. These compounds have been extensively studied for their potential role in supporting cardiovascular health, helping to maintain healthy blood vessel function and contributing to the regulation of blood pressure. Cannellini beans provide an excellent source of plant protein, alongside soluble fibre and resistant starch that nourish the gut microbiome. As these fibres are fermented by beneficial gut bacteria, they produce short-chain fatty acids such as butyrate, which help support gut barrier integrity, metabolic health and healthy immune function. Spinach contributes folate, magnesium and naturally occurring nitrate, which the body can convert into nitric oxide to help support healthy circulation, while extra virgin olive oil supplies heart-healthy monounsaturated fats and a wealth of antioxidant polyphenols. Together, these simple everyday ingredients create a delicious, fibre-rich meal that perfectly illustrates one of the central principles of nutritional medicine: remarkable health is often built from remarkably ordinary foods.

Serves 4

Ingredients 

• 2 tbsp extra virgin olive oil
• 2 whole bulbs of garlic
• 1 large onion, finely diced
• 2 sticks celery, finely diced
• 1 leek, halved lengthways and sliced
• 2 tsp fresh thyme leaves
• 1 tsp chopped rosemary
• 150ml dry white wine (optional)
• 2 x 400g tins cannellini beans, drained and rinsed
• 750ml good quality vegetable stock
• 100ml unsweetened oat cream
• 2 tbsp nutritional yeast
• 2 tsp Dijon mustard
• 1 lemon, zest and juice
• 120g baby spinach
• 2 tbsp chopped fresh parsley
• Sea salt
• Freshly ground black pepper

Method

Slice the tops off both garlic bulbs to expose the cloves. Drizzle with a little olive oil, wrap loosely in foil and roast at 190°C for around 35–40 minutes until the cloves are completely soft and golden.

Meanwhile, heat the remaining olive oil in a large casserole or deep sauté pan over a medium heat. Add the onion, celery and leek with a small pinch of salt and cook gently for around 10 minutes until soft and sweet without colouring.

Stir in the thyme and rosemary and cook for another minute until fragrant.

If using, pour in the white wine and allow it to reduce by around half.

Add the cannellini beans and vegetable stock, bringing everything to a gentle simmer.

Once the roasted garlic has cooled slightly, squeeze the soft cloves from their skins directly into the stew. Stir well as they dissolve into the stock, creating a wonderfully rich garlic flavour without harshness.

Simmer gently for around 15 minutes.

Using a potato masher or the back of a wooden spoon, lightly crush some of the beans against the side of the pan. This naturally thickens the stew while leaving plenty of whole beans for texture.

Stir through the oat cream, nutritional yeast and Dijon mustard, then simmer for another five minutes until silky and creamy.

Add the spinach and allow it to wilt naturally into the stew.

Finish with the lemon zest, lemon juice and fresh parsley before seasoning generously with black pepper and a little sea salt to taste.

Serve with warm wholegrain sourdough rubbed lightly with a fresh clove of garlic and drizzled with extra virgin olive oil.