Mediterranean White Bean Stew

Name: Mediterranean White Bean Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cans (15 oz) white beans, drained and rinsed; 1 medium onion, chopped; 3 cloves garlic, minced; 1 can (14 oz) diced tomatoes; 2 cups vegetable broth; 1 teaspoon dried oregano; 1 teaspoon smoked paprika; 1/2 teaspoon red pepper flakes (optional); 2 cups fresh spinach; Salt and pepper to taste; Olive oil for cooking; Fresh parsley for garnish

Highlighted under: Local Cooking

I absolutely love cooking this Mediterranean White Bean Stew. It's hearty, full of flavor, and comes together effortlessly. The combination of creamy white beans with vibrant Mediterranean spices makes for a dish that's not only satisfying but healthy too. I remember the first time I made it; the aroma filled my kitchen and had everyone wondering what culinary magic I was up to. This stew is perfect for a cozy weeknight dinner or to impress guests at a gathering, making it a flexible and enjoyable recipe to keep in my repertoire.

Created by

Saskia Morton

Last updated on 2026-02-08T06:40:35.260Z

During one of my culinary adventures, I came across a recipe that beautifully combined white beans with Mediterranean flavors, and I couldn't resist trying it out. The blend of herbs, tomatoes, and spices made the dish vibrant and fragrant. Not only is this stew delightful to eat, but it's also packed with nutrients, making it a perfect weeknight meal.

One tip I learned while perfecting this recipe is to let the beans simmer longer than you think. It allows the flavors to meld beautifully, creating a rich and satisfying texture. This stew truly showcases the simplicity and beauty of Mediterranean cuisine, ensuring that every bite is memorable.

        Why You'll Love This Recipe
        Rich in flavor with a perfect blend of spices and herbs
Hearty and filling yet light and nutritious
Easy to prepare and perfect for any occasion

      

Understanding the Ingredients

The white beans in this stew serve as the creamy base, bringing both texture and protein to the dish. Their mild flavor absorbs the seasonings beautifully, enhancing the overall taste of the stew. If you prefer a different legume, chickpeas can be a great substitute, offering a similar heartiness with a slightly nuttier profile.

Fresh spinach not only adds a vibrant color but also contributes a nutritional boost, packed with vitamins and minerals. I recommend using baby spinach, which wilts quickly and seamlessly blends into the stew without any tough stems. If spinach is unavailable, Swiss chard or kale can provide a similar effect, just chop them finely for optimal cooking.

Cooking Techniques to Perfect Your Stew

Sautéing the onions and garlic until translucent allows their flavors to mellow, setting a savory base for your stew. Be careful not to brown them too much—this can lead to a bitter taste. When adding the diced tomatoes, ensure they are well-integrated for an even consistency and flavor distribution throughout the dish.

During the simmering process, keep an eye on the stew's consistency. If it seems too thick, add an additional splash of vegetable broth. Alternatively, if it's too watery, let it simmer uncovered for a few extra minutes; this will help to concentrate the flavors and create a deliciously thick stew.

Ingredients

Gather the following ingredients to prepare your Mediterranean White Bean Stew:

Ingredients

2 cans (15 oz) white beans, drained and rinsed
1 medium onion, chopped
3 cloves garlic, minced
1 can (14 oz) diced tomatoes
2 cups vegetable broth
1 teaspoon dried oregano
1 teaspoon smoked paprika
1/2 teaspoon red pepper flakes (optional)
2 cups fresh spinach
Salt and pepper to taste
Olive oil for cooking
Fresh parsley for garnish

With these ingredients ready, we can dive into making this delicious stew.

Instructions

Follow these steps to create your Mediterranean White Bean Stew:

Sauté the Aromatics

In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, until softened. Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Add the Beans and Tomatoes

Add the drained white beans and the can of diced tomatoes to the pot. Stir well to combine and let cook for about 5 minutes.

Simmer with Broth

Pour in the vegetable broth, followed by the dried oregano, smoked paprika, and red pepper flakes if using. Bring to a boil, then reduce heat and let it simmer for about 20 minutes, allowing the flavors to meld.

Finish with Spinach

Stir in the fresh spinach and cook for an additional 5 minutes until wilted. Season with salt and pepper to taste.

Serve and Garnish

Ladle the stew into bowls and garnish with fresh parsley. Enjoy this comforting dish warm!

Your hearty Mediterranean White Bean Stew is now ready to be served!

Pro Tips

For added depth of flavor, consider adding a splash of balsamic vinegar or a squeeze of lemon juice right before serving. This will brighten up the dish beautifully.

Make-Ahead and Storage Tips

This Mediterranean White Bean Stew is perfect for meal prep, and it actually tastes better the next day as the flavors continue to meld over time. You can prepare the stew in advance and refrigerate it for up to four days. Just reheat it slowly over low heat to maintain its rich texture, stirring occasionally to prevent sticking.

For long-term storage, consider freezing portions of the stew in airtight containers. It can be frozen for up to three months. When ready to enjoy, thaw it overnight in the fridge and reheat on the stovetop or in a microwave until steaming hot.

Serving Suggestions

To elevate your Mediterranean White Bean Stew, serve it with crusty bread or over a bed of quinoa or rice for a complete meal. A dollop of Greek yogurt or a sprinkle of feta cheese can add a creamy, tangy contrast that complements the savory flavors perfectly.

For a bit of extra flair, consider drizzling a high-quality extra virgin olive oil over the stew just before serving. It adds depth and richness and enhances the fresh herbal notes from the parsley garnish, creating a beautifully presented dish.

Questions About Recipes

→ Can I use dried beans instead of canned?

Absolutely! Just soak and cook the dried beans before adding them to the stew.

→ Is this stew vegan?

Yes, this Mediterranean White Bean Stew is completely vegan and made with plant-based ingredients.

→ How can I store leftovers?

Store the stew in an airtight container in the refrigerator for up to 4 days. Reheat on the stove or in the microwave before serving.

→ What else can I add to the stew?

Feel free to add other vegetables like zucchini, bell peppers, or carrots to enhance the nutrition and flavor!