4.2 from 10 votes
White Bean Stew
Mediterranean-style White Bean Stew is a cozy, one-pot meal made with creamy cannellini beans, sweet carrots, warm spices, and bright tomatoes, all finished with fresh parsley and lemon for a comforting, flavorful dish.
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
Servings:
6
people
Calories:
2285 kcal
Course:
Main Course, Soup
Cuisine:
Mediterranean
Ingredients
- extra-virgin olive oil
- 1 yellow onion finely chopped
- 2 garlic minced, cloves
- 3 carrot chopped
- kosher salt
- black pepper freshly ground
- 3 (14.5 ounce) cannellini beans drained and rinsed, canned
- 2 (15-ounce) whole tomatoes broken up, in cans with their juices
- 1 teaspoon ground coriander
- 1/2 teaspoon paprika sweet, Spanish
- 1/2 teaspoon cumin ground
- 1/2 teaspoon urfa biber or crushed red pepper flakes
- 1/2 lemon juiced
- 3 tablespoons parsley finely chopped, fresh
Instructions
- Sauté the vegetables. In a large Dutch oven, warm 2 to 3 tablespoons extra virgin olive oil over medium-high heat until just shimmering. Add the onion and cook for 3 to 5 minutes, stirring regularly, until golden. Add the garlic and carrots and season with a big pinch each of kosher salt and black pepper. Cook, stirring often, until the carrots have softened, about 5 more minutes.
- Add beans, tomatoes, and spices. Add the cannellini beans and chopped tomatoes. Season with the coriander, paprika, cumin, and urfa biber or red pepper flakes. Add another big drizzle of olive oil and a big dash each of kosher salt and black pepper.
- Boil, then simmer. Bring the stew to a boil for about 5 minutes, then turn the heat to low. Partially cover the Dutch oven, leaving a small opening at the top. Simmer for about 20 minutes until the beans have softened and the sauce has thickened slightly.
- Finish and serve. Stir in the lemon juice and parsley. Ladle the bean stew into serving bowls and serve topped with a drizzle of olive oil.
Cup of Yum
Notes
- to browse quality Mediterranean ingredients including the
- olive oil,
- cumin
- ,
- paprika
- ,
- coriander
- , and
- Urfa biber
- used in this recipe.
- Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil, cumin, paprika, coriander, and Urfa biber used in this recipe.
Nutrition Information
Calories
228.5kcal
(11%)
Carbohydrates
53.6g
(18%)
Protein
10.1g
(20%)
Fat
1.8g
(3%)
Saturated Fat
0.3g
(2%)
Polyunsaturated Fat
0.7g
(4%)
Monounsaturated Fat
0.3g
(2%)
Sodium
1691.9mg
(70%)
Potassium
2368.6mg
(50%)
Fiber
13.6g
(54%)
Sugar
30.2g
(60%)
Vitamin A
6762.3IU
(135%)
Vitamin C
119.3mg
(133%)
Calcium
389.2mg
(39%)
Iron
11.9mg
(66%)
Nutrition Facts
Serving: 6 people
Amount Per Serving
Calories 2285
% Daily Value*
| Calories | 228.5kcal | 11% |
| Carbohydrates | 53.6g | 18% |
| Protein | 10.1g | 20% |
| Fat | 1.8g | 3% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 0.7g | 4% |
| Monounsaturated Fat | 0.3g | 2% |
| Sodium | 1691.9mg | 70% |
| Potassium | 2368.6mg | 50% |
| Fiber | 13.6g | 54% |
| Sugar | 30.2g | 60% |
| Vitamin A | 6762.3IU | 135% |
| Vitamin C | 119.3mg | 133% |
| Calcium | 389.2mg | 39% |
| Iron | 11.9mg | 66% |
* Percent Daily Values are based on a 2,000 calorie diet.