Lemon Herb Chicken & White bean Harvest Stew

A cozy slow cooker dinner made with tender lemon herb chicken, creamy white beans, vegetables and fresh herbs. Protein-rich, fiber-filled and exactly the kind of nourishing meal I want simmering away on a cool fall day

Lemon Herb Chicken & White Bean Harvest Stew

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Eating for Perimenopause

The minute September rolls around, I start wanting dinners that can simmer away while we're moving through the rest of the day. This is one of those meals. Everything goes into the slow cooker, the house starts smelling like lemon, garlic and rosemary, and by dinner you have something warm and comforting waiting for you. I especially love this one because it's not just cozy. The chicken and white beans give us protein, the beans and vegetables bring fiber, and the herbs, greens and olive oil bring all of those beautiful plant compounds I want us eating more of in perimenopause.

Slow cooked meals in the fall

Why I Love This for Perimenopause

I don't believe we need special “hormone foods,” but I do think the way we build our meals becomes increasingly important in perimenopause. This one naturally gives us my Nourishing Four: protein, healthy fats, fiber and colorful plants. That combination helps create a satisfying meal while supporting steady energy, digestion, muscle and metabolic health.

ROOTED TIP For this recipe: Don't drain every bit of liquid from the beans. A spoonful or two of that creamy bean liquid can make the broth feel richer without adding cream.

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What You'll Need

Chicken thighs, cannellini beans, carrots, celery, onion, garlic, greens, lemon, chicken broth and plenty of rosemary and thyme are the heart of this stew. Most of it is pantry-friendly, which is another reason I love keeping this one in the fall rotation.

Ingredients for this Lemon Herb Chicken & White bean Harvest Stew

INGREDIENTS:

• Skinless chicken thighs — rich in protein to support steady blood sugar and muscle health

• Extra virgin olive oil — healthy fats and polyphenols that support inflammation and hormone health

• Yellow onion — prebiotic fibers that help feed beneficial gut bacteria

• Carrots — fiber and antioxidants to support digestion and healthy elimination

• Celery stalks — hydrating, fiber-rich, and packed with protective plant compounds

• Garlic cloves — prebiotic goodness that nourishes a healthy gut microbiome

• Cannellini or Great Northern beans — fiber + plant protein for blood sugar and gut health

• Chicken broth — minerals and amino acids for a nourishing, gut-friendly base

• Juice of 1 lemon — vitamin C and antioxidants to support iron absorption and overall wellness

• Dried thyme — antioxidant-rich herb with beneficial plant compounds

• Dried rosemary — packed with polyphenols that support antioxidant defenses

• Dried sage — antioxidant-rich herb traditionally used to support women’s wellness

• Sea salt — adds sodium, an essential electrolyte for fluid balance

• Black pepper — adds antioxidant-rich plant compounds and plenty of flavor

• Kale or baby spinach — fiber, folate, magnesium, and antioxidants for hormone and metabolic health

• Fresh parsley — vitamin C and plant antioxidants to finish with a fresh nutrient boost

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Fall Stew for Hormone Health

ROOTED HOME WELLNESS

Slow Cooker Lemon Herb Chicken + White Bean Harvest Stew

A cozy, nourishing slow-cooker dinner with tender chicken, creamy white beans, lemon, herbs and plenty of vegetables.

PREP 15 min

COOK 6–7 hrs

SERVES 6

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Ingredients

• 1½–2 pounds boneless, skinless chicken thighs
• 2 tablespoons extra virgin olive oil
• 1 yellow onion, diced
• 3 carrots, sliced
• 3 celery stalks, sliced
• 4 garlic cloves, minced
• 2 cans cannellini or Great Northern beans, drained and rinsed
• 5 cups chicken broth
• Zest and juice of 1 lemon
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• ½ teaspoon dried sage
• ½ teaspoon sea salt, plus more to taste
• ¼ teaspoon black pepper
• 2 cups chopped kale or baby spinach
• 2 tablespoons fresh parsley

Method

1. Add the onion, carrots, celery and garlic to the slow cooker.
2. Arrange the chicken over the vegetables and season with thyme, rosemary, sage, salt and pepper.
3. Add the beans, broth and lemon zest.
4. Cover and cook on LOW for 6–7 hours or HIGH for 3–4 hours, until the chicken is tender and cooked through.
5. Remove the chicken, shred or roughly chop it, then return it to the slow cooker.
6. Mash about ½ cup of the beans against the side of the slow cooker for a creamier broth.
7. Add the kale during the final 10–15 minutes.
8. Finish with lemon juice, parsley and a drizzle of olive oil. Taste and adjust seasoning.

ROOTED NOTE

Serve with warm sourdough, a simple arugula salad or roasted squash. Leftovers are even better the next day.

Make It Your Own

Swap spinach for kale, use extra broth for a soupier consistency, or add a little Parmesan at the table.

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