Mediterranean White Bean Stew
Servings: 5
Calories: 383kcal
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 4 garlic cloves, minced
- ¼ cup dry white wine
- 4 (15.5 ounce/439 gram) cans cannellini beans, drained and rinsed
- 1 (14.5 ounce/411 gram) can diced tomatoes
- 1 (15 ounce/425 gram) can tomato sauce
- 1 cup vegetable broth, plus up to an additional ½ cup, if needed
- 1 cup Kalamata olives, halved
- 2 cups baby spinach
- 2 tablespoons capers
- 1 cup fresh basil leaves, roughly chopped
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- Salt and pepper, to taste
Instructions
- Coat the bottom of a large pot with the oil and place it over medium heat. Give the oil a minute to heat up, then add the onion. Sweat the onion for about 5 minutes, until it starts to soften. Stir in the minced garlic and cook it with the onion for about a minute, stirring constantly, until it becomes very fragrant.
- Stir in the wine. Bring it to a simmer, then lower the heat and let it cook until the volume has been reduced by about half, about 4 minutes.
- Stir in the cannellini beans, diced tomatoes, tomato sauce, and broth. Raise the heat and bring the mixture to a boil, then reduce it to a low simmer. Let the mixture simmer for about 20 minutes, stirring occasionally, until the sauce has thickened a bit. You can add more broth if it becomes too thick at any point.
- Stir in the olives, spinach, and capers. Let the stew simmer for about 2 minutes longer, until the spinach has wilted.
- Remove the pot from heat. Stir in the basil, lemon juice, and zest. Season the stew with salt and pepper to taste.
- Ladle into bowls and serve.
Nutrition
Serving: 1.5cups | Calories: 383kcal | Carbohydrates: 68g | Protein: 23g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1995mg | Potassium: 570mg | Fiber: 21g | Sugar: 7g | Vitamin A: 2062IU | Vitamin C: 24mg | Calcium: 297mg | Iron: 10mg