Mediterranean White Bean Stew (Printable Version)

Tender white beans and vegetables simmered with Mediterranean herbs in a rich olive oil broth for a warming, satisfying meal.

# 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 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

# Method:

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 coat vegetables evenly 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 have melded together.
07 - Stir in kale or spinach and cook for 2-3 minutes until completely wilted.
08 - Season with salt and pepper to taste.
09 - Ladle stew into bowls. Garnish with fresh parsley and serve with lemon wedges.

# Expert Tips:

01 -
  • It's the kind of stew that tastes richer and more complex than the handful of ingredients suggests, like a small kitchen secret.
  • Everything happens in one pot, which means minimal cleanup and maximum satisfaction on busy nights.
  • The flavors actually deepen if you make it ahead, so it's perfect for meal prep without any extra effort.
02 -
  • Don't skip the rinsing step with your canned beans—the starchy liquid makes the broth cloudier and sometimes gives it an off flavor that you can't quite identify but definitely notice.
  • If your greens are tough, add them earlier in the simmer so they have time to soften; if they're delicate like spinach, add them right at the end so they stay bright and tender.
03 -
  • Taste the broth before adding the beans and greens so you know exactly what you're working with and can adjust the seasoning accordingly.
  • If you forget to drain your beans properly, gently pour off some of the broth partway through cooking to prevent the stew from becoming too starchy and thick.
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