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 tablespoons olive oil; 1 onion, chopped; 2 cloves garlic, minced; 1 carrot, diced; 1 bell pepper, diced; 1 zucchini, diced; 1 can (14 oz) diced tomatoes; 1 can (15 oz) white beans, drained and rinsed; 1 cup vegetable broth; 1 teaspoon dried oregano; 1/2 teaspoon crushed red pepper flakes; Salt and pepper to taste; 2 cups fresh spinach; Fresh parsley for garnish

Highlighted under: Cultural Table Favorites

I absolutely love making Mediterranean White Bean Stew on chilly days. This hearty dish bursts with robust flavors from fresh vegetables, fragrant herbs, and creamy white beans, creating a comforting meal that warms the soul. It’s simple to prepare and allows me to use up those last vegetables hiding in the fridge. We serve it with crusty bread to soak up the delicious broth, making it a total crowd-pleaser. If you're looking for a healthy yet filling dish, this one ticks all the boxes!

Created by

Keira Thompson

Last updated on 2026-02-08T07:31:36.043Z

Cooking this Mediterranean White Bean Stew in the fall has become a cherished tradition in our home. The combination of chickpeas and white beans gives it a hearty texture, while the vibrant tomatoes and spinach create stunning colors in the bowl. I remember the first time I made it; that delightful aroma filled the kitchen, making everyone eager to dig in!

One tip I learned is to let the stew simmer a bit longer once the beans are added. It enhances the flavors and allows the vegetables to meld beautifully, giving every spoonful a taste of the Mediterranean. Serve it with a sprinkle of fresh parsley for an added touch!

Why You'll Love This Recipe
Hearty and nutritious, packed with protein and fiber
Rich Mediterranean flavors that transport you to a sun-soaked terrace
Perfect for meal prep or a cozy family dinner

Perfecting Your Stew's Texture

The key to achieving a luscious texture in your Mediterranean White Bean Stew lies in the sautéing process. When you cook the onion, garlic, carrot, bell pepper, and zucchini in olive oil, aim for a golden color and fragrant aroma, which usually takes about 5 to 10 minutes. This initial step enhances the overall flavor profile, providing a depth that transforms the stew from simple to extraordinary.

Consider the size of your vegetable cuts as well; uniform diced vegetables will cook more evenly. This is crucial for ensuring that each bite offers a balanced mix of flavors and textures. If you find that your vegetables are sticking to the pot, don't hesitate to add a splash more olive oil to maintain a non-stick surface and prevent burning.

Flavor Development and Ingredient Substitutions

Building robust flavors is essential in any stew, especially in this Mediterranean White Bean Stew. The combination of dried oregano and crushed red pepper flakes not only adds traditional Mediterranean notes but also offers a mild heat. If you're looking to adjust the spice level or if red pepper flakes aren't on hand, you might substitute them with a pinch of cayenne pepper or paprika for a different nuance.

Additionally, if you’re aiming to make this dish heartier, feel free to toss in other vegetables like kale or root vegetables. The beauty of this stew is in its versatility; you can add cooked grains like quinoa or farro to enhance the nutritional profile further. Just remember that these additions may require adjusting the liquid content, so keep an eye on the consistency as it simmers.

Ingredients

For the Stew

2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 carrot, diced
1 bell pepper, diced
1 zucchini, diced
1 can (14 oz) diced tomatoes
1 can (15 oz) white beans, drained and rinsed
1 cup vegetable broth
1 teaspoon dried oregano
1/2 teaspoon crushed red pepper flakes
Salt and pepper to taste
2 cups fresh spinach
Fresh parsley for garnish

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 5 minutes. Stir in the carrot, bell pepper, and zucchini, cooking for an additional 5 minutes.

Add the Remaining Ingredients

Pour in the diced tomatoes, white beans, vegetable broth, oregano, and crushed red pepper flakes. Season with salt and pepper to taste. Stir well to combine.

Simmer

Bring the stew to a gentle boil and then reduce to a simmer. Let it cook uncovered for about 20 minutes, stirring occasionally, until the vegetables are tender.

Finish and Serve

Stir in the fresh spinach, allowing it to wilt. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Pro Tips

Feel free to add any seasonal vegetables you have on hand. This stew is very versatile and can be customized to your taste!

Storage and Meal Prep Tips

This Mediterranean White Bean Stew is an ideal candidate for meal prep. Once cooled, you can store it in an airtight container in the refrigerator for up to five days. Reheating on the stovetop over low heat will help maintain the flavors and texture. Stir occasionally to prevent sticking, and consider adding a splash of vegetable broth to loosen it up if it thickens too much during storage.

For longer storage, this stew freezes exceptionally well. Simply portion it into freezer-safe containers and freeze for up to three months. To reheat from frozen, place the container in the refrigerator overnight, or use the stove on low heat directly from the freezer, adding a bit of liquid to ensure it doesn’t dry out.

Serving Suggestions

Serve your Mediterranean White Bean Stew with crusty bread or over a bed of fluffy rice to soak up the delicious broth. A drizzle of high-quality olive oil on top right before serving gives each bowl an added richness. For a touch of brightness, a squeeze of lemon juice can elevate the flavors even more, cutting through the creaminess of the beans.

To make it a complete meal, consider adding a side salad. A simple green salad with a lemon vinaigrette complements the stew beautifully, providing a refreshing contrast to the hearty dish. If desired, you can also sprinkle some feta cheese or olives on top for extra flavor and decadence.

Questions About Recipes

→ Can I use dried beans instead of canned?

Yes, but you will need to soak and cook them beforehand. Make sure to adjust the cooking time accordingly.

→ Is this stew suitable for vegetarians?

Absolutely! This recipe is completely vegetarian and can easily be made vegan.

→ How can I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 4 days. You can also freeze it for longer storage.

→ Can I add meat to this stew?

Yes! Adding cooked sausage or chicken can give an extra depth of flavor if desired.