Mediterranean White Bean Stew (Printable Version)

Tender white beans and colorful vegetables simmered in a rich olive oil broth with warm Mediterranean spices.

# What You'll 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 ounces each) cannellini or Great Northern white beans, 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

# Steps to Follow:

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

# Additional Tips::

01 -
  • It transforms pantry staples into something that feels generous and intentional, perfect for nights when you need comfort without a grocery run.
  • The spices bloom in the olive oil and coat every vegetable and bean with layers of flavor that deepen as it simmers.
  • It reheats beautifully, tasting even better the next day when the flavors have had time to settle and marry.
  • You can serve it as is for a simple meal or dress it up with crusty bread, grains, or a swirl of good olive oil.
02 -
  • Rinse your canned beans thoroughly under cold water to remove excess sodium and that slightly metallic canned taste.
  • Don't skip toasting the spices in the oil, this step unlocks their full flavor and makes the stew taste intentional rather than flat.
  • Add the greens at the very end so they stay vibrant and tender instead of turning muddy and overcooked.
  • Taste before serving and adjust the salt, broth-based dishes often need more seasoning than you think.
03 -
  • Use a mix of greens like chard, spinach, and kale for more complex flavor and texture in every spoonful.
  • Add a parmesan rind to the pot during simmering if you're not keeping it vegan, it adds a subtle umami depth that's unforgettable.
  • Make a double batch and freeze half, this stew is one of those recipes that future you will be deeply grateful for.
  • Don't rush the simmer, those 20 minutes are when the magic happens and everything becomes more than the sum of its parts.
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