Healthy Instant Pot Beef and White Bean Stew

This Healthy Instant Pot Beef and White Bean Stew delivers a powerhouse of nutrition and convenience: tender beef stew meat, protein-rich white beans, and a colorful mix of vegetables (carrots, celery, potatoes, sweet potatoes, mushrooms, peas, green beans, onions, and garlic) simmer in an herb‑infused broth for a deeply satisfying, wholesome meal. Thanks to one‑pot pressure cooking, you get fork‑tender results fast with minimal cleanup—perfect for busy weeknights and make‑ahead meal prep. The white beans add filling fiber while the variety of root and garden vegetables brings antioxidants and essential vitamins; finishing with fresh greens boosts micronutrients for a truly balanced bowl. Flavor‑builders like tomato paste, Worcestershire sauce, and a splash of red wine vinegar create a rich, savory base without compromising on health, making this stew an ideal high‑protein, high‑fiber comfort food the whole family will love.

Healthy Instant Pot Beef and White Bean Stew

This healthy Instant Pot beef and white bean stew combines tender chunks of beef stew meat with protein-packed white beans, carrots, celery, potatoes, and a flavorful herb-infused broth for a nutritious, comforting meal. It’s quick to prepare with searing and pressure cooking in one pot, then finished with fresh greens for added vitamins, making it perfect for cozy, high-fiber dinners.

Barefoot Betters

Healthy Instant Pot Beef and White Bean Stew

Tender beef stew meat and protein-rich white beans with a colorful mix of vegetables in an herb-infused broth—one-pot pressure cooking for a wholesome, high-fiber bowl.

🖨 Print👨‍🍳 Cook Mode⏲ TimerIngredientsMethod

Prep30 min

Cook1 hr 10 min

Total1 hr 40 min

• Servings −8+ servings
• Course Soup
• Cuisine American

Ingredients

Adapt for your body type

Base recipe Intestinal

Beef

• 2 lbs beef stew meat
• 2 tbsp beef tallow
• 1 tbsp red wine vinegar — or apple cider vinegar (Blood Type O)
• 1 tbsp Worcestershire sauce — or the anchovy sauce below (Blood Type O)

Roasted sweet potatoes

• 5 sweet potatoes, medium, cut into chunks — yams are neutral; yellow potatoes if not avoiding
• 4 cloves garlic, smashed
• olive oil, salt, pepper, smoked paprika, rosemary & thyme — to coat the potatoes

Vegetables

• 1 onion, large, diced
• 3 carrots, medium, cut into chunks
• 3 serrano chiles
• 1 parsnip
• 1 turnip
• 1 beet
• 2 stalks celery, chopped
• 2 cups white beans (cannellini or great northern) — soaked overnight
• 4 cloves garlic

Broth

• 6 cups water
• 2 tbsp Better Than Bouillon, roasted beef base — or 4 cups beef broth
• 1 package mushrooms, sliced
• 16 oz frozen peas
• 16 oz frozen green beans
• 1 can diced tomatoes (14.5 oz)
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 2 bay leaves
• 1 tsp paprika
• 1 cup parsley, chopped

Equipment

• Instant Pot (or cast-iron Dutch oven)
• Sheet pan for roasting

Method

1. Soak the dried white beans in water at least 1 hour, preferably overnight.
2. Heat the oven to 425°F. Cut the sweet potatoes into 1-inch chunks and toss with olive oil, rosemary, thyme, garlic, salt, pepper, and smoked paprika. Spread on a parchment-lined sheet pan and bake 40 minutes, turning halfway.
3. Set the beef on a paper-towel-lined plate, sprinkle with salt, and let sit 60 minutes to dry the surface (for a better sear).
4. Set the Instant Pot to Sauté (or use a cast-iron Dutch oven). Just before it smokes, add the beef tallow, then the beef in a single uncrowded layer. Sear 90 seconds on 2–3 sides without moving—aim for deep brown patches; the inside stays undercooked. Remove and set aside.
5. Deglaze the pot with the red wine vinegar and Worcestershire (or anchovy sauce), scraping up the browned bits. Add this juice to the seared beef.
6. Add the onion, carrots, and serrano. Sauté about 3 minutes.
7. Add the celery and garlic.
8. Add the water, soaked white beans, frozen peas, frozen green beans, diced tomatoes, and bouillon. Lock the lid and pressure cook 20 minutes.
9. Release the pressure. Add the parsley, seared beef, and roasted sweet potatoes. Lock the lid and pressure cook another 10 minutes—the collagen in the beef only melts tender with low, slow heat.

Notes

• Blood Type O swaps are noted throughout: apple cider vinegar for red wine vinegar, sweet potato for yellow potato, and the anchovy sauce below in place of Worcestershire.
• The collagen in the beef turns tender only with low, slow heat—hence the second pressure round after adding the meat back.

Keywords: beef stew, instant pot beef stew, white bean stew, high protein stew, blood type O stew

Where it lands on the Intestinal food lists

Cross-referenced against Carolyn Mein’’s food lists for the Intestinal body type:

Homemade Worcestershire Sauce

Anchovy sauce

Blood Type O beef marinade.

• 2 oz Anchovy Fillets (1 can) (sold by Trader Joe’s. Don’t rinse, part of the flavor.)
• 1/4 cup water
• 2 tbsp Lemon juice, fresh
• 1 tbsp Olive oil
• 1 tbsp Honey
• 1 each Garlic clove, minced
• 1/2 inch Ginger root, minced
• 1 tsp Salt
• 1/4 tsp Cayenne pepper

1. In a sauce pan, over low heat, add minced garlic and ginger with olive oil. Warm for 1 minute, just until fragrant (do not brown).

2. Add anchovies, stir gently until they melt into the oil. About 1 minute.

3. Build the sauce by adding the remaining ingredients. Bring to a very gentle simmer. Cook 5 minutes, stirring occasionally. Remove from heat and cool.

4. For a smooth finish, blend with an immersion blender.

Ingredients

Costco Beef Tallow is $13.99 for 28 oz (2 jars of 14 oz each) with a $4 rebate (January 2026).

Diced Tomatoes from Winco (January 2026)

Equipment

Tramontina 7 quart Dutch Oven from Sam’s Club for $53.96 (January 2026) or at www.tramontina.com for $59.95 plus shipping. Costco sells the both a 4 qt and 6 qt Dutch Oven for $69.99 (January 2026) or at www.tramontina.com for $99.95 plus shipping.