Tuscan White Bean and Fennel Stew with Orange and Rosemary
Transport your taste buds to the countryside of Italy with this Tuscan White Bean and Fennel Stew with Orange and Rosemary, a cozy and aromatic dish that’s full of flavor. This hearty, plant-based stew combines tender cannellini beans, sautéed fennel, and carrots in a fragrant vegetable broth infused with fresh rosemary and a bright hint of orange zest and juice. A touch of tomato paste deepens the richness, while baby spinach adds a vibrant finish. Perfectly balanced with savory and citrusy notes, this one-pot meal is both comforting and nutritious. Ready in under an hour, it’s an ideal choice for weeknight dinners or chilly evenings. Serve it with crusty bread for soaking up every last drop of this Mediterranean-inspired delight! Keywords: Tuscan stew, white bean stew, fennel recipes, orange and rosemary, hearty vegan stew.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large fennel bulb
- 1 medium yellow onion
- 3 large garlic cloves
- 2 medium carrots
- 3 cups cannellini beans
- 4 cups vegetable broth
- 1 teaspoon orange zest
- 1 tablespoon fresh orange juice
- 1 tablespoon fresh rosemary
- 2 tablespoons tomato paste
- 2 cups baby spinach
- to taste salt
- to taste black pepper
- 0.5 teaspoons red pepper flakes (optional)
- as desired crusty bread (optional, for serving)
Instructions
Prepare the vegetables by dicing the fennel bulb, onion, and carrots into small pieces. Mince the garlic finely.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the fennel and onion, and sauté for 6-8 minutes until softened and translucent.
Add the carrots and garlic, and continue to cook for another 2-3 minutes, until the garlic is fragrant.
Stir in the tomato paste and cook for 1-2 minutes, allowing it to deepen in flavor.
Add the cannellini beans, vegetable broth, orange zest, orange juice, and rosemary. Bring the mixture to a gentle boil, then reduce the heat to a simmer.
Season with salt, black pepper, and red pepper flakes (if using). Cover the pot and let the stew simmer for 25 minutes, stirring occasionally.
Uncover the pot and add the baby spinach. Stir until the spinach wilts, about 2-3 minutes.
Taste and adjust seasonings as needed. If you prefer a thicker stew, mash some of the beans against the side of the pot with a wooden spoon.
Serve hot with crusty bread on the side, if desired. Garnish with additional orange zest or a small sprig of rosemary for a fresh, vibrant finish.
Nutrition Facts
Calories |
413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.9 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1684 mg | 73% | |
| Total Carbohydrate | 60.0 g | 22% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 10.4 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1500 mg | 32% | |
*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.
