Crete Bean and Spinach Stew
Transport your taste buds to the sunny shores of Crete with this hearty and nutritious Crete Bean and Spinach Stew. Packed with tender cannellini beans, vibrant fresh spinach, and aromatic herbs like dill and parsley, this Mediterranean-inspired recipe is a wholesome celebration of flavor and tradition. Simmered to perfection in a savory broth with a hint of crushed tomatoes, garlic, and a splash of zesty lemon juice, this dish is as comforting as it is nourishing. Perfect for a cozy dinner or a light lunch, this one-pot stew is an excellent source of plant-based protein and fiber. Serve it with warm crusty bread or over rice for a complete and satisfying meal. Whether you're embracing the Mediterranean diet or simply craving a healthy, flavorful dish, this spinach and bean stew is sure to become a new favorite.
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Recipe Information
Ingredients
- 1 cup dried cannellini beans
- 3 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 medium, diced carrot
- 1 diced celery stalk
- 4 cups fresh spinach
- 4 cups vegetable broth
- 1 cup crushed tomatoes
- 1 leaf bay leaf
- 2 tablespoons, chopped fresh dill
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon dried oregano
- 1 teaspoon, or to taste salt
- 0.5 teaspoon, or to taste black pepper
- 2 tablespoons lemon juice
Instructions
Place the dried cannellini beans in a bowl, cover them with water, and let them soak overnight (8-12 hours). Drain and rinse before using.
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 4-5 minutes until translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Add the soaked beans, vegetable broth, crushed tomatoes, and bay leaf to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 1 hour or until the beans are tender.
Once the beans are cooked, stir in the fresh spinach, chopped dill, chopped parsley, dried oregano, salt, and black pepper. Simmer for 10 minutes until the spinach is wilted.
Taste the stew and adjust the seasoning as needed. Remove the bay leaf before serving.
Finish the stew with a drizzle of lemon juice for brightness. Serve warm with crusty bread or over rice if desired.
Nutrition Facts
Calories |
289 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1203 mg | 52% | |
| Total Carbohydrate | 36.7 g | 13% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 8.5 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 140 mg | 11% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1001 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
