Mediterranean Diet Hearty Beef and Beans Stew
Immerse yourself in the comforting flavors of the Mediterranean with this Hearty Beef and Beans Stew, a wholesome one-pot meal designed to satisfy and nourish. Packed with tender, slow-simmered beef chuck, fiber-rich cannellini beans and chickpeas, and a medley of vibrant vegetables like sweet red bell pepper, carrots, and celery, this stew is a perfect showcase of Mediterranean diet principles. Seasoned with aromatic herbs like thyme and oregano, and finished with a splash of olive oil and fresh parsley, every bite delivers a burst of savory goodness. Perfect for chilly evenings or family dinners, this heart-healthy recipe is not only delicious but also rich in protein, vitamins, and antioxidants. Ready in just two hours, it’s a cozy, flavor-packed dish that offers both gourmet appeal and nutrition on your table.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1.5 pounds beef chuck, cut into 1-inch cubes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 large red bell pepper, chopped
- 14 ounces canned diced tomatoes
- 4 cups beef broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 15 ounces cannellini beans, drained and rinsed
- 15 ounces chickpeas, drained and rinsed
- 2 tablespoons fresh parsley, chopped
Instructions
Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Season the beef cubes with salt and pepper, then add them to the pot in batches to avoid overcrowding. Brown the beef on all sides, about 5 minutes per batch. Remove the beef and set aside.
In the same pot, add the remaining tablespoon of olive oil. Add the chopped onion and garlic, sauté until the onion is softened, about 4 minutes.
Add the carrots, celery, and red bell pepper, sauté for another 5 minutes until the vegetables begin to soften.
Stir in the diced tomatoes, beef broth, thyme, oregano, and bay leaf. Return the browned beef to the pot. Bring to a boil, then reduce the heat to low. Cover and simmer for about 90 minutes, or until the beef is tender.
Add the cannellini beans and chickpeas to the stew. Stir to combine and cook for an additional 15 minutes to heat the beans through.
Remove the bay leaf and stir in the chopped parsley. Taste and adjust seasoning with more salt or pepper if necessary.
Serve the stew hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
3473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 192.4 g | 247% | |
| Saturated Fat | 64.4 g | 322% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 518 mg | 173% | |
| Sodium | 8987 mg | 391% | |
| Total Carbohydrate | 244.4 g | 89% | |
| Dietary Fiber | 73.9 g | 264% | |
| Total Sugars | 57.7 g | ||
| Protein | 204.4 g | 409% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 876 mg | 67% | |
| Iron | 44.4 mg | 247% | |
| Potassium | 7332 mg | 156% | |
*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.
