Mediterranean White Bean Stew
By Suzy Karadsheh
Category
Soup & Stew
Cuisine
Mediterranean
Servings
6
Prep Time
10 minutes
Cook Time
35 minutes
Total Time
45 Minutes
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.
Ingredients
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Extra-virgin olive oil
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1 yellow onion, finely chopped
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2 garlic cloves, minced
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3 carrots, chopped
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Kosher salt
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Freshly ground black pepper
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3 (14.5 ounce) cans cannellini beans, drained and rinsed
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2 (15-ounce) cans whole tomatoes with their juices, broken up
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1 teaspoon ground coriander
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1/2 teaspoon sweet Spanish paprika
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1/2 teaspoon ground cumin
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1/2 teaspoon urfa biber or crushed red pepper flakes
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1/2 lemon, juiced
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3 tablespoons finely chopped fresh parsley
Directions
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 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.
Nutrition
Calories 229, Fat 1.8 grams, Monounsaturated Fat 300 milligrams, Fiber 13.6 grams, Vitamin C 119.3 milligrams, Carbs 53.6 grams, Saturated Fat 0.3 grams, Sodium 1691.9 milligrams, Sugar 30.2 grams, Calcium 389.2 milligrams, Protein 10.1 grams, Polyunsaturated Fat 700 milligrams, Potassium 2368.6 milligrams, Vitamin A 169.1 milligrams, Iron 11.9 milligrams