Mediterranean White Bean Stew

This Mediterranean White Bean Stew is a hearty and warming dish that brings together tender cannellini beans and vibrant vegetables in a fragrant, spiced broth. Perfect for chilly evenings, this simple one-pot meal is packed with plant-based protein and wholesome ingredients that nourish the soul.

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The combination of smoked paprika, cumin, and coriander creates a wonderful depth of flavor that complements the creamy texture of the beans. By simmering the vegetables in a rich olive oil broth, every bite is infused with Mediterranean flair and savory goodness.

Ingredients

• Beans & Broth
• 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)
• Vegetables
• 2 medium carrots, sliced
• 1 red bell pepper, diced
• 2 cups chopped kale or spinach
• Spices & Herbs
• 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
• Garnish
• 2 tablespoons chopped fresh parsley
• Lemon wedges, for serving

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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 extra richness, drizzle the stew with more high-quality extra-virgin olive oil just before serving. You can also add a pinch of saffron or a bay leaf during the simmering stage for a deeper, more complex flavor profile.

Varianten und Anpassungen

This recipe is highly versatile; you can substitute the kale or spinach with other leafy greens such as Swiss chard. For a different texture, try using different varieties of white beans or adding extra seasonal vegetables.

Serviervorschläge

Enjoy this comforting stew with a side of warm, crusty bread to soak up the flavorful broth. Alternatively, serve it over cooked ancient grains like farro or brown rice for an even more substantial and filling meal.

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With its vibrant colors and rich aromas, this Mediterranean White Bean Stew is a fantastic addition to any healthy recipe rotation. Simple to prepare and bursting with natural flavors, it is a testament to how delicious plant-based cooking can be.

Perfect for frying eggs, sautéing vegetables, and simmering small-batch sauces for quick everyday meals.

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Recipe Questions & Answers

→ 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 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 actually improve after a day or two as the ingredients meld together.

→ Can I freeze this Mediterranean stew?

Absolutely. Let the stew cool completely, then transfer to freezer-safe containers. It will keep for up to 3 months. Thaw overnight in the refrigerator before reheating.

→ What can I serve with this white bean stew?

Crusty bread is ideal for soaking up the flavorful broth. You can also serve over cooked grains like farro, brown rice, or quinoa for added heartiness.

→ How can I make this stew more protein-rich?

Stir in a cup of cooked lentils during the last 10 minutes of simmering, or serve with a dollop of Greek yogurt for extra protein. Adding quinoa directly to the stew also boosts protein.

→ What other leafy greens can I use?

Swiss chard, collard greens, or mustard greens all work beautifully. Just adjust cooking time slightly—hearty greens like collards may need an extra minute or two to wilt completely.