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White Bean Stew

White Bean Stew

A hearty, soul-warming Mediterranean-style white bean stew simmered with aromatic vegetables, garlic, tomatoes, and fresh herbs. This wholesome, plant-forward dish is rich in fiber and plant protein, deeply satisfying, and comes together in under an hour — perfect for a nourishing weeknight dinner.

4 servings · Prep 15 min · Cook 40 min · Total 55 min

Mediterranean · Dinner · Soup

Ingredients

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  • 3 tbsp extra-virgin olive oil
  • 1 medium yellow onion finely diced
  • 4 cloves garlic minced
  • 2 medium carrots peeled and diced
  • 2 stalks celery diced
  • 1 tsp ground cumin
  • 0.5 tsp smoked paprika
  • 0.25 tsp red pepper flakes
  • 1 can diced tomatoes
  • 2 can cannellini beans rinsed and drained
  • 3 cup vegetable broth low-sodium
  • 2 whole bay leaves
  • 2 cup baby spinach roughly chopped
  • 1 tbsp lemon juice freshly squeezed
  • 0.75 tsp fine sea salt plus more
  • 0.5 tsp black pepper freshly ground
  • 0.25 cup fresh parsley roughly chopped
  • crusty bread for serving

Equipment

  • Stovetop
  • Dutch Oven
  • Mixing Bowl
  • Pot
  • Wooden Spoon
  • Knife
  • Ladle
  • Cutting Board
  • Potato Masher

Instructions

  1. Heat the @[Extra-Virgin Olive Oil] in a large #[Dutch Oven] or heavy-bottomed #[Pot] over ^[medium heat]. Add the diced @[Yellow Onion], @[Carrots], and @[Celery]. Cook, stirring occasionally, for ~[7–8 minutes] until the vegetables are softened and the onion is translucent.
  2. Add the minced @[Garlic], @[Cumin], @[Smoked Paprika], and @[Red Pepper Flakes] (if using). Stir and cook for ~[1–2 minutes] until fragrant, being careful not to let the garlic burn.
  3. Pour in the diced @[Tomatoes] (with their juices), rinsed @[Cannellini Beans], @[Vegetable Broth], and @[Bay Leaves]. Stir to combine. Season with @[Fine Sea Salt] and @[Black Pepper]. Bring to a boil, then reduce heat to ^[medium-low] and simmer uncovered for ~[25–30 minutes], stirring occasionally, until the broth thickens slightly and the flavors meld.
  4. Using the back of a spoon or a #[Potato Masher], gently mash about one-quarter of the @[Cannellini Beans] directly in the pot. This naturally thickens the stew and gives it a creamy, hearty body without adding any cream.
  5. Stir in the @[Baby Spinach] and @[Lemon Juice]. Cook for ~[2–3 minutes] until the spinach is wilted. Remove and discard the @[Bay Leaves]. Taste and adjust @[Fine Sea Salt] and @[Black Pepper] as needed.
  6. Ladle the stew into bowls, drizzle with a little @[Extra-Virgin Olive Oil], and garnish with @[Fresh Parsley]. Serve with @[Crusty Bread] for dipping.