Description
This hearty Mediterranean White Bean Stew is a nourishing and flavorful dish featuring tender white beans, fresh vegetables, and a blend of aromatic spices. Perfect for a comforting weeknight meal, it’s packed with nutrients and easy to prepare on the stovetop, offering a vibrant taste of Mediterranean cuisine.
Ingredients
Scale
Base Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
Vegetables
- 2 medium carrots, sliced
- 1 red bell pepper, diced
- 2 cups chopped kale or spinach
- 1 cup diced tomatoes (canned or fresh)
Beans and Broth
- 2 cans (15 oz each) white beans (cannellini or Great Northern), drained and rinsed
- 4 cups low-sodium vegetable broth
Spices and 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
- 2 tablespoons chopped fresh parsley
Garnish
- Lemon wedges, for serving
Instructions
- Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 4 to 5 minutes until softened and translucent, creating a flavorful base.
- Add Garlic: Stir in the minced garlic and cook for 1 minute until fragrant, being careful not to burn it.
- Cook the Vegetables: Add the sliced carrots and diced red bell pepper to the pot. Cook for 3 to 4 minutes, stirring occasionally, until they begin to soften.
- Add Spices: Sprinkle in the ground cumin, smoked paprika, ground coriander, dried oregano, and crushed red pepper flakes (if using). Stir well to evenly coat the vegetables with the spices, releasing their aromas.
- Add Beans and Broth: Pour in the drained and rinsed white beans, diced tomatoes, and low-sodium vegetable broth. Increase the heat and bring the mixture to a gentle boil.
- Simmer the Stew: Reduce the heat to low, cover the pot, and simmer for 20 minutes, allowing the vegetables to become tender and the flavors to meld beautifully.
- Add Leafy Greens: Stir in the chopped kale or spinach and cook for an additional 2 to 3 minutes until the greens are wilted and incorporated.
- Season and Serve: Taste and season the stew with salt and freshly ground black pepper as desired. Ladle the stew into bowls, garnish with chopped fresh parsley, and serve with lemon wedges to add a bright, zesty finish.
Notes
- Use either canned or fresh diced tomatoes depending on availability and preference.
- For a spicier stew, increase the amount of crushed red pepper flakes.
- This stew can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
- Feel free to substitute kale with spinach or other leafy greens based on what you have on hand.
- Serve with crusty bread or over cooked grains for a more filling meal.
