Mediterranean White Bean Stew

Name: Mediterranean White Bean Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 tablespoon olive oil; 1 yellow onion (large, chopped); 3 clove garlic (minced); 2 carrots (sliced); 2 can cannellini beans (rinsed and drained); 1 can diced tomatoes (undrained); 4 cup vegetable broth; 1 teaspoon dried oregano; 0.5 teaspoon dried basil; 0.25 teaspoon red pepper flakes; 5 ounce fresh baby spinach; 0.5 cup fresh parsley (chopped, for garnish); 0.5 teaspoon salt; 0.25 teaspoon black pepper; 4 slice crusty bread (for serving)

A flavorful and robust vegan stew brimming with white beans, diced tomatoes, spinach, and aromatic herbs in a rich vegetable broth.

Prep: 15 min
Cook: 30 min
Total: 45 min
Servings: 4
Cuisine: Mediterranean
Difficulty: Medium
Cost: $2.81/serving

Dietary

Dairy-Free
Egg-Free
High-Fiber
Nut-Free
Pescatarian
Vegan
Vegetarian

Ingredients

1 tablespoon olive oil
1 yellow onion (large, chopped)
3 clove garlic (minced)
2 carrots (sliced)
2 can cannellini beans (rinsed and drained)
1 can diced tomatoes (undrained)
4 cup vegetable broth
1 teaspoon dried oregano
0.5 teaspoon dried basil
0.25 teaspoon red pepper flakes
5 ounce fresh baby spinach
0.5 cup fresh parsley (chopped, for garnish)
0.5 teaspoon salt
0.25 teaspoon black pepper
4 slice crusty bread (for serving)

Instructions

Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add 1 chopped large yellow onion and 2 sliced carrots. Cook for 5-7 minutes until vegetables are softened.
Stir in 3 minced garlic cloves, 1 teaspoon dried oregano, 1/2 teaspoon dried basil, and optional 1/4 teaspoon red pepper flakes. Cook for 1 minute until fragrant.
Add 2 cans rinsed cannellini beans, 1 can undrained diced tomatoes, and 4 cups vegetable broth. Bring the mixture to a simmer. Reduce heat to low, cover, and cook for 20 minutes to allow flavors to meld.
Stir in 5 ounces fresh baby spinach and cook for 2-3 minutes until wilted. Season the stew with 1/2 teaspoon salt and 1/4 teaspoon black pepper to taste.
Ladle the hot stew into bowls. Serve with 4 slices crusty bread and an optional garnish of 1/2 cup chopped fresh parsley.

Notes

The stew tastes even better the next day as the flavors develop. Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.

Nutrition (per serving)

Calories: 420
Protein: 18 g
Carbohydrates: 70 g
Fat: 8 g
Fiber: 16 g
Sodium: 850 mg
Saturated Fat: 1 g
Sugar: 12 g