Mediterranean White Bean Stew

Warm up your weeknights with this Mediterranean White Bean Stew, a comforting dish that brings together the vibrant colors and aromatic flavors of the coast. Featuring tender cannellini or Great Northern beans simmered in a rich, olive-oil-infused broth with earthy vegetables and fragrant herbs, this easy-to-make stew is both hearty and wholesome.

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The beauty of this stew lies in its simplicity. By sautéing aromatic onions and garlic before layering in carrots, red bell peppers, and spices, you create a deeply flavorful base that perfectly complements the creamy texture of the white beans and the freshness of the wilted kale or spinach.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 2 cans (15 oz each) white beans (cannellini or Great Northern), drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 cup diced tomatoes (canned or fresh)
• 2 medium carrots, sliced
• 1 red bell pepper, diced
• 2 cups chopped kale or spinach
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 1/2 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper flakes (optional)
• Salt and freshly ground black pepper, to taste
• 2 tablespoons chopped fresh parsley
• Lemon wedges, for serving

Instructions

Step 1

Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 4–5 minutes until softened and translucent.

Step 2

Stir in the garlic and cook for 1 minute until fragrant.

Step 3

Add the carrots and red bell pepper. Cook for 3–4 minutes, stirring occasionally.

Step 4

Sprinkle in the cumin, smoked paprika, coriander, oregano, and red pepper flakes. Stir to coat the vegetables in the spices.

Step 5

Add the white beans, diced tomatoes, and vegetable broth. Bring to a gentle boil.

Step 6

Reduce the heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender and flavors meld.

Step 7

Stir in the kale or spinach and cook for another 2–3 minutes until wilted.

Step 8

Season with salt and pepper to taste.

Step 9

Ladle the stew into bowls. Garnish with fresh parsley and serve with lemon wedges.

Zusatztipps für die Zubereitung

For the best results, use a large pot or Dutch oven. This recipe is naturally free of common allergens; however, always check the labels on canned beans and broth to ensure they are gluten-free and free of additives. To save time, you can chop the vegetables during the 15-minute preparation window while the oil heats.

Varianten und Anpassungen

You can easily customize this stew by substituting the kale or spinach with other leafy greens, such as chard. For a more intense aromatic profile, try adding a pinch of saffron or a bay leaf to the broth while it simmers.

Serviervorschläge

This hearty stew is delicious when served with a side of crusty bread for dipping or ladled over cooked grains like farro or brown rice. Each serving provides approximately 295 calories, 8g of total fat, 42g of carbohydrates, and 13g of protein.

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Enjoy this Mediterranean White Bean Stew as a wholesome dinner that is as nourishing as it is flavorful. With its vibrant vegetables and warming spices, it is a perfect example of healthy, easy-to-prepare Mediterranean cuisine.

Recipe Questions

→ Can I use dried beans instead of canned?

Yes, you can use dried beans. Soak 1 cup dried white beans overnight, then cook them in simmering water for about 60-90 minutes until tender before adding them to the stew in step 5.

→ How long does this stew keep in the refrigerator?

The stew stores well in an airtight container in the refrigerator for 4-5 days. The flavors often develop and improve after a day or two.

→ Can I freeze this Mediterranean stew?

Absolutely. Cool completely before transferring to freezer-safe containers. It will keep for up to 3 months. Thaw overnight in the refrigerator before reheating.

→ What other vegetables can I add?

Zucchini, eggplant, celery, or diced potatoes work well. You can also swap the kale for Swiss chard, collard greens, or spinach based on preference.

→ Is this stew spicy?

The stew has a mild warmth from smoked paprika and red pepper flakes. Omit the red pepper flakes for a completely mild version, or increase them for more heat.

→ What should I serve with this stew?

Crusty bread, grilled focaccia, or cooked grains like farro, brown rice, or quinoa make excellent accompaniments. A simple green salad balances the hearty stew nicely.