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Mediterranean White Bean Stew

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This Mediterranean White Bean Stew is a hearty, flavorful, and comforting dish packed with cannellini beans, olives, spinach, and fresh herbs. It’s easy to make, nutrient-rich, and perfect for a wholesome plant-based meal.

  • Total Time: 45 minutes
  • Yield: 5 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 4 garlic cloves, minced
  • 1/4 cup vegetable broth with 1 teaspoon white vinegar
  • 4 (15.5 ounce / 439 gram) cans cannellini beans, drained and rinsed
  • 1 (14.5 ounce / 411 gram) can diced tomatoes
  • 1 (15 ounce / 425 gram) can tomato sauce
  • 1 cup vegetable broth, plus up to an additional 1/2 cup if needed
  • 1 cup Kalamata olives, halved
  • 2 cups baby spinach
  • 2 tablespoons capers
  • 1 cup fresh basil leaves, roughly chopped
  • 2 tablespoons lemon juice
  • 1 teaspoon lemon zest
  • Salt and pepper, to taste

Instructions

  1. Heat olive oil in a large pot over medium heat. Add diced onion and sauté for about 5 minutes, until softened.
  2. Stir in minced garlic and cook for 1 minute until fragrant.
  3. Add the 1/4 cup broth and vinegar mixture. Bring to a simmer and cook for about 4 minutes, until reduced by half.
  4. Add cannellini beans, diced tomatoes, tomato sauce, and 1 cup vegetable broth. Increase heat to bring to a boil, then reduce to a simmer. Cook for 20 minutes, stirring occasionally. Add more broth if stew becomes too thick.
  5. Stir in olives, spinach, and capers. Simmer for 2 more minutes, until spinach is wilted.
  6. Remove from heat and stir in fresh basil, lemon juice, and lemon zest.
  7. Season with salt and pepper to taste. Serve warm.

Notes

  • Use low-sodium canned beans and broth to reduce salt content if desired.
  • Substitute cannellini beans with great northern or navy beans if preferred.
  • Add crushed red pepper flakes for a bit of heat.
  • This stew pairs well with crusty bread or over cooked grains like quinoa or couscous.
  • Leftovers store well in the fridge for up to 4 days and taste even better the next day.
  • Author: AVA
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegan

Nutrition

  • Serving Size: 1 serving
  • Calories: 383
  • Sugar: 6g
  • Sodium: 820mg
  • Fat: 11g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 54g
  • Fiber: 13g
  • Protein: 18g
  • Cholesterol: 0mg

Find it online: https://avascooking.com/mediterranean-white-bean-stew/