Mediterranean White Bean Stew (Printer-Friendly)

A warming stew with tender white beans, vegetables, and Mediterranean herbs in olive oil broth.

# What You Need:

→ Beans & Broth

01 - 2 tablespoons extra-virgin olive oil
02 - 1 medium yellow onion, diced
03 - 3 garlic cloves, minced
04 - 2 cans (15 oz each) white beans (cannellini or Great Northern), drained and rinsed
05 - 4 cups low-sodium vegetable broth
06 - 1 cup diced tomatoes (canned or fresh)

→ Vegetables

07 - 2 medium carrots, sliced
08 - 1 red bell pepper, diced
09 - 2 cups chopped kale or spinach

→ Spices & Herbs

10 - 1 teaspoon ground cumin
11 - 1 teaspoon smoked paprika
12 - 1/2 teaspoon ground coriander
13 - 1/2 teaspoon dried oregano
14 - 1/4 teaspoon crushed red pepper flakes (optional)
15 - Salt and freshly ground black pepper, to taste

→ Garnish

16 - 2 tablespoons chopped fresh parsley
17 - Lemon wedges, for serving

# How to Cook:

01 - Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 4–5 minutes until softened and translucent.
02 - Stir in the garlic and cook for 1 minute until fragrant.
03 - Add the carrots and red bell pepper. Cook for 3–4 minutes, stirring occasionally.
04 - Sprinkle in the cumin, smoked paprika, coriander, oregano, and red pepper flakes. Stir to coat the vegetables in the spices.
05 - Add the white beans, diced tomatoes, and vegetable broth. Bring to a gentle boil.
06 - Reduce the heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender and flavors meld.
07 - Stir in the kale or spinach and cook for another 2–3 minutes until wilted.
08 - Season with salt and pepper to taste. Ladle the stew into bowls. Garnish with fresh parsley and serve with lemon wedges.

# Expert Advice:

01 -
  • Its one of those rare dishes that tastes even better the next day, so you are basically meal planning while making dinner tonight
  • The way smoked paprika and cumin bloom in olive oil creates a depth of flavor that makes people think you spent hours simmering
  • This stew manages to feel both light and comforting at the same time, hitting that perfect sweet spot when you want something nourishing but not heavy
02 -
  • I once added the greens at the beginning with everything else and they completely dissolved into the broth, which was fine but not the texture I wanted
  • Letting the stew rest for 10 minutes off the heat before serving gives the flavors time to settle and makes a noticeable difference
03 -
  • A pinch of saffron added with the broth turns this into something that tastes restaurant-quality
  • Drizzling high-quality olive oil over each bowl right before serving makes the flavors sing
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