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Craving comfort food bursting with Mediterranean flavors? My bean stew recipe hits all right notes. Hearty cannellini beans and chickpeas swim in rich tomato broth, infused with aromatic herbs and garlic. This one-pot wonder comes together quickly, perfect for busy weeknights or lazy weekends. Grab crusty bread for dipping – you'll want to savor every last drop. Ready to transport your taste buds to sun-soaked shores? Let's cook up some Mediterranean magic!
Ingredients for Mediterranean Bean Stew
- Olive oil: Adds richness and depth to the stew, enhancing flavors and providing a smooth texture to the dish.
- Onion: Provides a savory base and sweetness to the stew, adding depth of flavor and enhancing the overall taste.
- Garlic: Infuses the stew with a robust aroma and flavor, elevating the dish with its pungent and aromatic qualities.
- Red bell pepper: Offers a pop of color, sweetness, and a subtle smoky flavor, enhancing the visual appeal and taste of the stew.
- Diced tomatoes: Adds a tangy sweetness and a burst of freshness to the stew, providing a vibrant and juicy element.
- Cannellini beans: Bring a creamy texture and mild flavor to the stew, adding protein and substance to the dish.
- Chickpeas: Provide a nutty flavor and hearty texture to the stew, offering a good source of plant-based protein.
- Dried oregano: Infuses the stew with a warm, earthy flavor and aroma, complementing the Mediterranean-inspired taste of the dish.
- Dried thyme: Adds a subtle herbal note and depth of flavor to the stew, enhancing the overall savory profile of the dish.
- Vegetable broth: Provides a savory base and depth of flavor to the stew, enhancing the taste and ensuring a rich broth.
- Fresh parsley: Adds a pop of freshness and color to the stew, brightening up the dish and providing a hint of herbaceousness.
Read more: Mediterranean Beef Stew Recipe
Kitchen Tools Needed
- Large pot: Essential for cooking the stew and accommodating all the ingredients.
- Wooden spoon: Ideal for stirring the stew without damaging the pot's surface.
Mediterranean Bean Stew Recipe
A hearty and flavorful Mediterranean bean stew, perfect for a cozy dinner.
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Equipment
- Large pot
- Wooden Spoon
- Cutting board
- Knife
Ingredients:
Main Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 can diced tomatoes (14 oz)
- 1 can cannellini beans, drained and rinsed (15 oz)
- 1 can chickpeas, drained and rinsed (15 oz)
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 cup vegetable broth
- to taste salt and pepper
- 1 handful fresh parsley, chopped for garnish
Read more: Mediterranean Fish Stew Recipe
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and cook until translucent, about 5 minutes.
- Add minced garlic and chopped red bell pepper, cook for another 5 minutes.
- Stir in diced tomatoes, cannellini beans, chickpeas, dried oregano, dried thyme, and vegetable broth.
- Bring to a boil, then reduce heat and simmer for 20 minutes.
- Season with salt and pepper to taste.
- Garnish with fresh parsley before serving.
Notes:
This stew is even better the next day, as the flavors have more time to meld together.
Nutrition value:
Calories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 40mgCalcium: 100mgIron: 4mg
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Tried this recipe?Let us know how it was!
Read more: Adzuki Bean Stew Recipe
Can You Make Mediterranean Bean Stew Ahead of Time?
Make Ahead Instructions
- The stew can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days.
Freezing Instructions
- To freeze, let the stew cool completely before transferring it to a freezer-safe container or bag. It can be frozen for up to 3 months.
Adding a splash of balsamic vinegar to this Mediterranean bean stew just before serving can enhance the flavors and add a subtle tangy sweetness to the dish.
Common Questions About This Recipe
FAQ:
Can I use fresh tomatoes instead of canned tomatoes in this recipe?
Yes, you can substitute fresh tomatoes for canned tomatoes. Use about 1 1/2 cups of chopped fresh tomatoes for every 14 oz can of diced tomatoes.
How can I make this stew more spicy?
To add some heat to the stew, you can include a pinch of red pepper flakes or a dash of cayenne pepper while cooking. Adjust the amount to suit your spice preference.
Can I freeze this Mediterranean bean stew?
Yes, this stew freezes well. Allow it to cool completely before transferring to airtight containers or freezer bags. It can be stored in the freezer for up to 3 months.
Is this recipe vegan-friendly?
Absolutely! This Mediterranean bean stew recipe is completely vegan as it contains no animal products. It's a great option for those following a plant-based diet.
Can I use different types of beans in this stew?
Certainly! Feel free to experiment with different types of beans based on your preference. You can try using kidney beans, black beans, or any other beans you enjoy.
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