Mediterranean Italian White Bean Stew
This Mediterranean Italian White Bean Stew is hearty, comforting, and naturally wholesome. Packed with tender cannellini beans, sweet carrots, and rich tomatoes, it’s a rustic dish that feels both cozy and nourishing. Perfect for chilly evenings or when you want a simple one-pot meal, this stew delivers deep Italian-inspired flavors with just a handful of pantry ingredients. Enjoy it with crusty bread or over rice for a satisfying, plant-based meal.
Time
Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes
Ingredients
2 tbsp extra-virgin olive oil
1 yellow onion, finely chopped
2 garlic cloves, minced
3 carrots, chopped
Kosher salt, to taste
Freshly ground black pepper, to taste
3 cans (14.5 oz each) cannellini beans, drained and rinsed
2 cans (15 oz each) whole tomatoes with their juices, broken up by hand or with a spoon
Instructions
Sauté aromatics: In a large pot, heat olive oil over medium heat. Add onion and carrots, and cook for 5–6 minutes until softened. Stir in garlic and cook for another 1 minute until fragrant.
Season base: Sprinkle with salt and black pepper to taste.
Add beans & tomatoes: Stir in the cannellini beans and tomatoes with their juices. Break up the tomatoes into smaller chunks with a spoon.
Simmer stew: Bring to a gentle boil, then reduce heat and let simmer uncovered for 25–30 minutes, stirring occasionally, until the stew thickens and flavors come together.
Adjust seasoning: Taste and adjust salt and pepper as needed.
Serve: Ladle into bowls and enjoy with fresh herbs, a drizzle of olive oil, or crusty bread on the side.
Tips
Mash a few beans: For a creamier texture, mash some beans against the side of the pot while simmering.
Use good olive oil: A drizzle of high-quality extra-virgin olive oil before serving enhances flavor.
Simmer longer: If you have time, let the stew cook a bit longer—slow simmering deepens the taste.
Season gradually: Taste as it cooks and adjust salt and pepper near the end for balance.
Variations
Herbs: Add fresh basil, thyme, rosemary, or oregano for more Italian depth.
Leafy greens: Stir in spinach, kale, or Swiss chard during the last 5 minutes for extra nutrients.
Protein boost: Add cooked chicken, turkey sausage, or even shrimp for a heartier version.
Spice it up: Sprinkle in chili flakes for gentle heat.
Grain addition: Serve over farro, brown rice, or quinoa to make it a full meal.
Cheese lovers: Top with freshly grated Parmesan or Pecorino Romano before serving.
Wine note: Deglaze the pot with a splash of white wine before adding tomatoes for extra flavor.
Q&A
Q: Can I make this stew ahead of time?
A: Yes, it actually tastes even better the next day as the flavors meld. Store in the fridge for up to 4 days.
Q: Can I freeze it?
A: Absolutely. Let the stew cool completely, then freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
Q: What beans can I use instead of cannellini?
A: Great Northern beans, navy beans, or even chickpeas work well as substitutes.
Q: How can I make it more filling?
A: Serve with crusty bread, add a cooked grain (like farro or rice), or stir in leafy greens for bulk.
Q: Is it gluten-free?
A: Yes, this stew is naturally gluten-free as written.
Nutrition
(per serving, approx. 1 ½ cups, based on 6 servings)
Calories: 280
Protein: 14g
Carbohydrates: 48g
Dietary Fiber: 13g
Total Fat: 5g
Saturated Fat: 0.7g
Sodium: 640mg
Sugar: 7g
(Values may vary depending on the exact ingredients used.)
Conclusion
This Mediterranean Italian White Bean Stew is a cozy, wholesome dish that proves simple ingredients can deliver bold flavors. It’s hearty enough to enjoy as a main course but light enough to serve as part of a bigger spread. Whether you’re making it for a quick weeknight dinner or a make-ahead meal, it’s a versatile stew that can be adapted with whatever vegetables, herbs, or grains you have on hand. A drizzle of olive oil and a hunk of rustic bread make it truly complete.