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 cups canned white beans, drained and rinsed; 1 medium onion, diced; 2 cloves garlic, minced; 1 bell pepper, diced; 1 zucchini, diced; 1 can (14.5 oz) diced tomatoes; 1 teaspoon dried oregano; 1 teaspoon smoked paprika; Salt and pepper to taste; 2 cups vegetable broth; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Fresh & Nourishing

I absolutely love making this Mediterranean White Bean Stew on chilly evenings when I crave something hearty yet healthy. The abundance of fresh vegetables and aromatic spices brings warmth and flavor to the dish, and it’s so simple to put together. Plus, it's a fantastic way to incorporate plant-based protein into our meals! This stew has become a family favorite because it satisfies our taste buds and offers a comforting experience. Give it a try, and I think you’ll see why it’s so special to me.

Created by

Vivienne Cole

Last updated on 2026-02-07T18:17:35.437Z

When I first tried making this Mediterranean White Bean Stew, I was surprised at how much flavor could come from just a few fresh ingredients. Using canned white beans saves time and adds a creamy texture without the need for added fats. The combination of garlic, tomatoes, and spices creates a fragrant aroma that fills my kitchen as it simmers. I typically serve it with crusty bread to soak up the rich broth!

One of the best tips I discovered is to let the stew sit for a while after cooking. This allows the flavors to meld beautifully, enhancing the dish's overall taste. I often prepare it a day ahead and simply reheat it, making it perfect for meal prep. Trust me, it’s worth the wait!

Why You'll Love This Stew
Hearty and satisfying meals without meat
Vibrant flavors that highlight Mediterranean ingredients
Perfectly cozy for family dinners or meal prep

The Power of White Beans

White beans are not only the star of this stew; they are packed with protein and fiber, making them a perfect plant-based ingredient. Their creamy texture balances beautifully with the hearty vegetables, creating a satisfying dish that feels indulgent without being heavy. Plus, they absorb the flavors of the stew, enhancing each bite with a rich taste that's especially comforting on chilly evenings.

For the best results, using canned white beans is a great time-saver, but if you prefer to cook dry beans from scratch, remember to soak them overnight. This will not only shorten cooking time but also make them easier to digest. Once cooked, they will add a delightful creaminess to your Mediterranean White Bean Stew.

Customizing Your Stew

One of the beauties of this Mediterranean White Bean Stew is its versatility. Feel free to swap in your favorite vegetables based on seasonality or what you have on hand. Carrots and spinach make excellent additions, adding sweetness and nutritional value. If you're in the mood for something with a bit of spice, adding diced jalapeños or red pepper flakes can give the stew a lively kick.

Additionally, if you're looking for more depth of flavor, consider adding a splash of balsamic vinegar or a teaspoon of lemon juice just before serving. These ingredients can brighten the overall taste and make the stew feel even more vibrant and fresh.

Ingredients

Gather these fresh ingredients to create a delicious stew full of flavor.

Ingredients

2 cups canned white beans, drained and rinsed
1 medium onion, diced
2 cloves garlic, minced
1 bell pepper, diced
1 zucchini, diced
1 can (14.5 oz) diced tomatoes
1 teaspoon dried oregano
1 teaspoon smoked paprika
Salt and pepper to taste
2 cups vegetable broth
2 tablespoons olive oil
Fresh parsley for garnish

Feel free to customize the vegetables based on your preferences!

Instructions

Follow these simple steps to whip up your delicious stew.

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the diced onion and bell pepper, sautéing until they begin to soften, about 5 minutes. Stir in the garlic and cook for an additional minute.

Add the Remaining Ingredients

Add the diced zucchini, canned tomatoes, white beans, vegetable broth, oregano, smoked paprika, salt, and pepper. Bring to a simmer and let it cook for about 25 minutes, stirring occasionally.

Garnish and Serve

Once the stew is thickened and the vegetables are tender, remove from heat. Serve hot, garnished with fresh parsley.

Enjoy this wonderful stew with your favorite bread!

Pro Tips

For an extra kick, add a pinch of cayenne pepper or a squeeze of lemon just before serving. Pair it with a side salad for a complete meal.

Storage and Reheating

This Mediterranean White Bean Stew is an excellent candidate for batch cooking. You can store it in an airtight container in the fridge for up to 5 days. As it sits, the flavors meld together even more, making the stew taste better the next day.

For longer storage, consider freezing portions. Ladle the cooled stew into labeled freezer-safe containers or bags, leaving some space for expansion. It should keep well in the freezer for about 2-3 months. To reheat, thaw overnight in the fridge, then warm it on the stovetop over low heat, stirring occasionally, until heated through.

Serving Suggestions

Serving this stew with crusty bread or over a bed of rice can transform it into a more filling meal. A sprinkle of feta cheese or a drizzle of olive oil right before serving adds richness and complements the Mediterranean flavors beautifully. If you're feeling adventurous, pair it with a side of tabbouleh or a fresh arugula salad for a complete dining experience.

For a flavorful twist, you could serve the stew topped with a dollop of pesto or even some roasted red peppers. Both toppings contribute additional depth to the flavor profile, creating a delightful contrast with the stew's warmth.

Questions About Recipes

→ Can I use fresh beans instead of canned?

Yes, but you'll need to soak and cook them beforehand. Canned beans save time!

→ Can this stew be frozen?

Absolutely! Store in airtight containers for up to 3 months. Reheat before serving.

→ What can I substitute for zucchini?

You can use any other vegetables you prefer, such as carrots, kale, or spinach.

→ Is this recipe vegan-friendly?

Yes, it is entirely plant-based and vegan!