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 of white beans, drained and rinsed; 1 can of diced tomatoes; 2 cups fresh spinach; 1 medium onion, diced; 3 cloves garlic, minced; 1 teaspoon dried oregano; 1 teaspoon smoked paprika; 2 tablespoons olive oil; Salt and pepper, to taste; Fresh basil and parsley, for garnish

Highlighted under: Global Home Cooking

I absolutely love this Mediterranean White Bean Stew, and it has quickly become a go-to dish in my kitchen. With its robust flavors of garlic, fresh herbs, and hearty beans, each spoonful feels both comforting and nourishing. It’s an easy one-pot meal that packs a punch of nutrition without sacrificing taste. Plus, it’s perfect for meal prep since it tastes even better the next day, making it ideal for busy weeknights. I’m excited to share this delicious recipe with you!

Created by

Harriet Collins

Last updated on 2026-02-08T00:45:36.864Z

When I first tried this Mediterranean White Bean Stew, I was blown away by how simple ingredients transformed into something so flavorful. The combination of white beans, spinach, and tomatoes creates a dish that's hearty yet light. I found that incorporating fresh herbs like basil and parsley at the end enhances the freshness significantly, and it's a tip I now always share with friends.

Experimenting with different spices also led me to discover how a pinch of smoked paprika could elevate the dish. It adds a little depth that complements the beans perfectly. Now, it’s one of my favorite recipes to make when I want something comforting but nutritious!

        Why You Will Love This Recipe
        Hearty, protein-packed base from white beans
Rich flavors from fresh herbs and spices
Perfectly comforting for any season

      

Ingredients in Focus

The star of this stew is the white beans, which provide a hearty and protein-rich base. Canned white beans, like cannellini or great northern, are both convenient and nutritious. They require minimal preparation, allowing you to focus on the flavors in the stew. If you prefer a firmer texture, you might consider cooking your own dried beans; just soak them overnight and cook until tender before adding them to the stew.

Tomatoes add a beautiful acidity and depth to the flavor profile. Opt for high-quality canned diced tomatoes to ensure rich taste throughout the dish. The addition of smoked paprika brings a warm, smoky essence that complements the beans perfectly. If you're looking for a spicier kick, try incorporating a pinch of red pepper flakes to the mix, enhancing the overall flavor without overpowering the subtle herbaceous notes.

Cooking Techniques for Success

Sautéing the onion slowly until golden brown creates a sweet base that enhances the overall flavor of the stew. Keeping the heat on medium allows the onions to cook evenly without burning; aim for about 5-7 minutes. Adding the garlic towards the end of the sautéing process ensures it doesn't burn, which can lead to bitterness. When the garlic becomes fragrant, it tells you it's the right time to introduce the other ingredients.

Simmering is an essential step for harmonizing the flavors in this stew. Allow it to simmer gently for at least 15 minutes, stirring occasionally. This allows the beans to absorb the rich tomato flavor and the spices to intermingle. If time permits, extending this to 20-25 minutes can lead to an even more robust flavor, making the stew ideal for meal prep where it gets better with time.

Ingredients

Gather these fresh ingredients to make this delicious stew:

Ingredients

2 cans of white beans, drained and rinsed
1 can of diced tomatoes
2 cups fresh spinach
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon smoked paprika
2 tablespoons olive oil
Salt and pepper, to taste
Fresh basil and parsley, for garnish

Mix and match your ingredients based on what you have at home!

Instructions

Follow these simple steps to create your stew:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and cook for another minute until fragrant.

Add the Beans and Tomatoes

Stir in the white beans, diced tomatoes, dried oregano, smoked paprika, salt, and pepper. Bring to a simmer and cook for about 15 minutes, allowing the flavors to meld together.

Incorporate the Spinach

Just before serving, add the fresh spinach and stir until wilted, about 3 minutes.

Serve and Garnish

Serve the stew warm, garnished with fresh basil and parsley.

Your Mediterranean White Bean Stew is ready to be enjoyed!

Pro Tips

Feel free to add other vegetables, such as bell peppers or carrots, to enhance the nutritional value and flavor of your stew.

Make-Ahead and Storage Tips

This Mediterranean White Bean Stew is a fantastic make-ahead option. It stores beautifully in the refrigerator for up to 4 days. To reheat, simply warm it in a pot over medium heat, adding a splash of water or vegetable broth to maintain the desired consistency. Leftovers are often tastier as the flavors continue to meld, making it an excellent choice for busy weeknights.

For longer storage, this stew freezes exceptionally well. Portion it into airtight containers, ensuring there's enough room for expansion. It can be frozen for up to 3 months. When you’re ready to enjoy it again, thaw overnight in the refrigerator and then reheat as mentioned above. Just be prepared to garnish with fresh herbs again, as they add a vibrant touch that really elevates the dish.

Serving Suggestions and Variations

For a complete meal, consider serving this stew alongside crusty bread or over a bed of quinoa for added texture and protein. A dollop of yogurt or sour cream can also add a creamy contrast if you're not avoiding dairy. Feel free to embellish your serving bowl with grated Parmesan cheese and a drizzle of high-quality olive oil for an extra layer of flavor.

If you’re looking to switch things up, try adding other vegetables to your stew. Chopped zucchini or diced bell peppers can be sautéed alongside the onions for added nutrition and color. You could also experiment with different herbs; thyme and rosemary can give the dish a different but equally delicious twist. Just remember to adjust your seasoning based on any additional ingredients to maintain balance.

Questions About Recipes

→ Can I use dried beans instead of canned?

Yes! If using dried beans, soak them overnight and cook them separately before adding them to the stew.

→ How long can I store leftovers?

Leftovers can be stored in an airtight container in the fridge for up to 4 days.

→ Is this stew vegan?

Yes, this Mediterranean White Bean Stew is completely vegan and dairy-free!

→ Can I freeze this stew?

Absolutely! This stew freezes well. Just make sure to cool it completely before transferring it to a freezer-safe container.