Mediterranean Stew
This Mediterranean Stew combines protein-rich legumes, nutrient-dense vegetables, and aromatic herbs in a tomato-based broth that will transport your taste buds straight to the sunny shores of Greece and Italy. Perfect for chilly evenings or meal prep Sundays, this stew delivers maximum flavor with minimal effort.
Equipment
- Dutch Oven or Heavy-Bottomed Pot
Ingredients
For the Base
- 2 tablespoons extra virgin olive oil
- 1 large onion finely diced
- 4 cloves garlic minced
- 2 carrots diced
- 2 celery stalks diced
- 1 red bell pepper diced
- 1 teaspoon dried oregano
- 1 teaspoon dried rosemary
- 1/2 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes optional
For the Stew
- 2 cans (15 oz each) cannellini beans drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth low sodium
- 1 bay leaf
- 1 bunch kale stems removed and roughly chopped (about 4 cups)
- 1 lemon juiced
- to taste salt and freshly ground black pepper
- 1/4 cup fresh parsley chopped
Instructions
- Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
- Add the minced garlic and cook for another 30 seconds until fragrant.
- Add the diced carrots, celery, and red bell pepper to the pot. Season with a pinch of salt to help vegetables release their moisture. Cook for 5-7 minutes, stirring occasionally, until vegetables begin to soften.
- Sprinkle in the dried oregano, rosemary, thyme, and red pepper flakes (if using). Stir to coat the vegetables, allowing the herbs to toast slightly for about 1 minute.
- Add the cannellini beans, diced tomatoes with their juice, vegetable broth, and bay leaf to the pot. Stir well to combine all ingredients. Bring the mixture to a boil, then reduce heat to maintain a gentle simmer.
- Cover the pot partially with a lid and simmer for 25-30 minutes, stirring occasionally. If the stew becomes too thick, add a splash more broth to reach your desired consistency.
- Remove the bay leaf. Add the chopped kale to the stew and cook for an additional 3-5 minutes until the kale is wilted but still bright green.
- Stir in the lemon juice, season with salt and black pepper to taste, and garnish with fresh parsley. Serve hot.
Notes
- Swap cannellini beans for chickpeas or navy beans
- Replace kale with spinach or Swiss chard
- Use fire-roasted tomatoes for deeper flavor
- Substitute vegetable broth with chicken broth if not vegan
- This stew actually improves in flavor after a day or two, making it perfect for meal prep
- Store in the refrigerator for up to 4 days or freeze for up to 3 months
- Replace kale with spinach or Swiss chard
- Use fire-roasted tomatoes for deeper flavor
- Substitute vegetable broth with chicken broth if not vegan
- This stew actually improves in flavor after a day or two, making it perfect for meal prep
- Store in the refrigerator for up to 4 days or freeze for up to 3 months
Nutrition
Calories: 285kcalCarbohydrates: 42gProtein: 14gFat: 7gSaturated Fat: 1gSodium: 480mgFiber: 11gVitamin A: 184IUVitamin C: 140mgCalcium: 15mgIron: 25mg
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