Mediterranean White Bean Stew

The first time I made this white bean stew, it was snowing sideways and I had nothing but pantry staples and a wilted bunch of kale. Something about those warm spices and creamy beans in a golden broth felt like a hug I didn't know I needed. Now it's the recipe I turn to when I want something nourishing but don't have the energy for anything complicated. The way the smoked paprika blooms in the oil still makes my whole kitchen feel warmer somehow.

Last winter, my sister came over exhausted from work and I made a giant pot of this stew. We sat at the kitchen table in our socks, dipping crusty bread into the broth and talking about everything and nothing until the pot was empty. She asked for the recipe before she even put her coat back on.

Ingredients

• Extra-virgin olive oil: Use the good stuff here since its the foundation of the broth
• Yellow onion: Diced small so it melts into the stew
• Garlic cloves: Minced fresh gives the best aroma
• White beans: Cannellini hold their shape beautifully while still getting creamy
• Vegetable broth: Low sodium lets you control the seasoning
• Diced tomatoes: Add body and a subtle sweetness
• Carrots: Slice them thin so they cook through quickly
• Red bell pepper: Brings color and natural sweetness
• Kale or spinach: Kale adds heartiness while spinach wilts delicately
• Ground cumin: Earthy base note
• Smoked paprika: The secret ingredient that makes it taste special
• Ground coriander: Brightens up the spice blend
• Dried oregano: Classic Mediterranean flavor
• Crushed red pepper flakes: Optional but adds gentle warmth
• Salt and pepper: Essential for bringing everything together
• Fresh parsley: Bright finish against the rich stew
• Lemon wedges: A squeeze at the end wakes up all the flavors

Instructions

Ideal for slow-simmered sauces, braised vegetables, baked dips, and cozy one-pot meals with even heat.

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Build your base:

Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 4 to 5 minutes until softened and translucent, stirring occasionally.

Wake up the garlic:

Stir in the garlic and cook for just 1 minute until fragrant. Do not let it brown or it will taste bitter.

Soften the vegetables:

Add the carrots and red bell pepper. Cook for 3 to 4 minutes, stirring occasionally until they start to soften.

Bloom the spices:

Sprinkle in the cumin, smoked paprika, coriander, oregano, and red pepper flakes. Stir constantly for 30 seconds to toast them and release their oils.

Add everything else:

Pour in the white beans, diced tomatoes, and vegetable broth. Bring to a gentle boil, stirring to scrape up any browned bits from the bottom.

Let it simmer:

Reduce the heat to low, cover, and simmer for 20 minutes. The vegetables should be tender and the broth should thicken slightly.

Add the greens:

Stir in the kale or spinach and cook for another 2 to 3 minutes until just wilted.

Season and serve:

Taste and season with salt and pepper to your liking. Ladle into bowls and top with fresh parsley and lemon wedges on the side.

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This stew has become my go-to for feeding friends who are going through tough times. There is something about a bowl of warm, spiced beans that says everything will be okay without needing to say a word.

Making It Your Own

I have learned that this recipe is incredibly forgiving. Sometimes I add a splash of white wine if I have it open, or throw in some diced zucchini when it is in season. The beauty lies in its adaptability to whatever you have on hand.

Serving Suggestions

A hunk of crusty bread is nonnegotiable in my house. I also love serving it over cooked farro or brown rice when I want something more substantial. The grain soaks up that spiced broth like nothing else.

Storage and Meal Prep

This stew keeps beautifully in the refrigerator for up to five days and actually tastes better on day two or three. I often make a double batch and freeze individual portions for those nights when cooking feels impossible.

• Let the stew cool completely before storing to prevent condensation
• Freeze in freezer safe containers for up to three months
• Reheat with a splash of water or broth to loosen it up

Mix doughs, batters, and whipped cream easily for baking cakes, cookies, and everyday treats.

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There are few things more satisfying than a pot of stew that costs almost nothing to make but feels like a proper meal. I hope this recipe finds you on the kind of night that needs exactly this sort of comfort.

Recipe FAQ

→ Can I use dried white beans instead of canned?

Yes, soak 1 cup dried beans overnight, then simmer for 60-90 minutes until tender before adding vegetables. Adjust broth as needed.

→ What other leafy greens work in this stew?

Swiss chard, collard greens, or mustard greens all work beautifully. Add tougher greens like kale earlier, delicate greens like spinach near the end.

→ How long does this keep in the refrigerator?

Stored in an airtight container, the stew keeps well for 4-5 days. The flavors continue to meld, making it excellent for meal prep.

→ Can I freeze this white bean stew?

Absolutely. Cool completely, then freeze in portion-sized containers for up to 3 months. Thaw overnight and reheat gently with a splash of broth.

→ What protein additions complement this dish?

While complete with beans, you can add chickpeas, lentils, or serve alongside grilled fish. For non-vegetarian versions, Italian sausage or shredded chicken work well.

→ How can I make the broth more flavorful?

Add a parmesan rind while simmering, include a bay leaf, or finish with a quality extra-virgin olive oil drizzle. A splash of white wine or lemon juice brightens flavors.