Pin to Board Mediterranean White Bean Stew is a hearty, warmly spiced dish featuring tender white beans, colorful vegetables, and fragrant Mediterranean herbs. This soul-warming meal is simmered in a rich olive oil broth, creating a deep and satisfying flavor profile that is perfect for any night of the week.
Pin to Board The combination of smoked paprika, cumin, and coriander provides an aromatic base, while the addition of fresh kale or spinach at the end brings a vibrant pop of color and extra nutrients to every spoonful.
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).
Instructions
- 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.
- 2.
- Stir in the garlic and cook for 1 minute until fragrant.
- 3.
- Add the carrots and red bell pepper. Cook for 3–4 minutes, stirring occasionally.
- 4.
- Sprinkle in the cumin, smoked paprika, coriander, oregano, and red pepper flakes. Stir to coat the vegetables in the spices.
- 5.
- Add the white beans, diced tomatoes, and vegetable broth. Bring to a gentle boil.
- 6.
- Reduce the heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender and flavors meld.
- 7.
- Stir in the kale or spinach and cook for another 2–3 minutes until wilted.
- 8.
- Season with salt and pepper to taste.
- 9.
- Ladle the stew into bowls. Garnish with fresh parsley and serve with lemon wedges.
Zusatztipps für die Zubereitung
For extra richness, drizzle with more olive oil before serving. You can also add a pinch of saffron or a bay leaf during the simmering process for a deeper, more complex flavor.
Varianten und Anpassungen
Substitute other leafy greens, such as chard, if desired. You can also adjust the level of heat by omitting or increasing the crushed red pepper flakes based on your preference.
Serviervorschläge
Serve this stew with crusty bread for dipping or over cooked grains like farro or brown rice for a more substantial meal.
Pin to Board Enjoy this comforting Mediterranean White Bean Stew as a wholesome and satisfying dinner that highlights the best of plant-based Mediterranean cooking.
Common 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 to the stew. You may need to adjust the cooking time and add more broth if the liquid absorbs too quickly.
- → How long does this stew keep in the refrigerator?
This Mediterranean stew stores beautifully in an airtight container in the refrigerator for 4-5 days. The flavors actually deepen and improve after a day or two. Reheat gently on the stovetop, adding a splash of water or broth if needed to adjust consistency.
- → Can I freeze this white bean stew?
Absolutely! This stew freezes well for up to 3 months. Let it cool completely, then transfer to freezer-safe containers, leaving some space for expansion. Thaw overnight in the refrigerator before reheating. The kale may soften slightly after freezing, but the texture remains delicious.
- → What other vegetables can I add?
Zucchini, diced eggplant, or celery work wonderfully. Root vegetables like parsnips or turnips add heartiness. For a different twist, try adding artichoke hearts or sun-dried tomatoes during the last 10 minutes of simmering.
- → Is this stew spicy?
The stew has a mild warmth from smoked paprika and cumin. The red pepper flakes are optional, so omit them if you prefer no heat. The overall flavor profile is aromatic and comforting rather than spicy, making it family-friendly.
- → What can I serve with this stew?
Crusty bread, focaccia, or roasted potatoes are perfect for soaking up the flavorful broth. For a complete meal, serve over cooked grains like farro, brown rice, or quinoa. A simple green salad with lemon vinaigrette complements the rich flavors beautifully.