Mediterranean Diet Hearty Beans Stew
Dive into the wholesome flavors of the Mediterranean Diet with this Hearty Beans Stew—a satisfying, nutrient-packed bowl of goodness that's perfect for cozy dinners or meal prepping. This vibrant stew features an aromatic blend of olive oil, garlic, and onion as its base, accompanied by colorful vegetables like zucchini, red bell pepper, and carrots. Packed with hearty chickpeas and white beans, simmered in a rich tomato and vegetable broth, and seasoned with Mediterranean staples like oregano, thyme, and cayenne pepper, this dish is bursting with bold, comforting flavors. Fresh spinach adds a nourishing touch, while lemon juice and parsley brighten every bite. Ready in just an hour and serving six, this easy-to-make vegan stew is a true celebration of healthy eating. Perfect for those seeking Mediterranean-inspired recipes, high-protein meals, and cozy plant-based comfort food!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large yellow onion, chopped
- 3 garlic cloves, minced
- 1 large carrot, sliced
- 2 celery stalks, sliced
- 1 medium red bell pepper, chopped
- 1 medium zucchini, chopped
- 28 ounces canned tomatoes, crushed
- 4 cups vegetable broth
- 15 ounces canned chickpeas, drained and rinsed
- 15 ounces canned white beans, drained and rinsed
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon cayenne pepper
- 2 cups fresh spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
Heat olive oil in a large pot over medium heat.
Add chopped onions and sauté for about 5 minutes until translucent.
Stir in minced garlic and sauté for an additional 1 minute until fragrant.
Add sliced carrots, celery, red bell pepper, and zucchini to the pot. Cook for about 8 minutes, stirring occasionally until vegetables are slightly softened.
Pour in the crushed tomatoes and vegetable broth, and stir to combine.
Add the chickpeas, white beans, bay leaf, oregano, thyme, and cayenne pepper to the pot.
Bring the stew to a simmer, cover, and reduce heat to low. Let it cook for about 30 minutes, stirring occasionally.
Add fresh spinach to the pot, stirring until wilted.
Season the stew with salt and black pepper to taste.
Remove the bay leaf and stir in fresh lemon juice.
Garnish with chopped parsley before serving.
Nutrition Facts
Calories |
2068 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8627 mg | 375% | |
| Total Carbohydrate | 310.8 g | 113% | |
| Dietary Fiber | 84.2 g | 301% | |
| Total Sugars | 85.3 g | ||
| Protein | 84.9 g | 170% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1022 mg | 79% | |
| Iron | 35.2 mg | 196% | |
| Potassium | 7639 mg | 163% | |
*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.
