Mediterranean Diet Hearty Beans Stew

Packed with vibrant vegetables, protein-rich legumes, and aromatic Mediterranean-inspired spices, this Mediterranean Diet Hearty Beans Stew is a wholesome and comforting one-pot meal perfect for any season. Featuring tender chickpeas, creamy white beans, and a medley of sautéed zucchini, carrots, and red bell peppers, this stew is simmered in a flavorful base of crushed tomatoes, vegetable broth, and warming herbs like oregano and thyme. A finishing touch of fresh spinach, bright lemon juice, and fresh parsley adds a burst of freshness to every bowl. Ready in just an hour, it’s an easy, satisfying, and nutrient-dense recipe that’s vegan, gluten-free, and perfect for meal prep. Whether you’re following the Mediterranean diet or simply craving a hearty and healthy meal, this bean stew will quickly become a new favorite.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 1 large yellow onion, chopped
• 3 garlic cloves, minced
• 1 large carrot, sliced
• 2 celery stalks, sliced
• 1 medium red bell pepper, chopped
• 1 medium zucchini, chopped
• 28 ounces canned tomatoes, crushed
• 4 cups vegetable broth
• 15 ounces canned chickpeas, drained and rinsed
• 15 ounces canned white beans, drained and rinsed
• 1 bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon cayenne pepper
• 2 cups fresh spinach
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add chopped onions and sauté for about 5 minutes until translucent.

Step 3

Stir in minced garlic and sauté for an additional 1 minute until fragrant.

Step 4

Add sliced carrots, celery, red bell pepper, and zucchini to the pot. Cook for about 8 minutes, stirring occasionally until vegetables are slightly softened.

Step 5

Pour in the crushed tomatoes and vegetable broth, and stir to combine.

Step 6

Add the chickpeas, white beans, bay leaf, oregano, thyme, and cayenne pepper to the pot.

Step 7

Bring the stew to a simmer, cover, and reduce heat to low. Let it cook for about 30 minutes, stirring occasionally.

Step 8

Add fresh spinach to the pot, stirring until wilted.

Step 9

Season the stew with salt and black pepper to taste.

Step 10

Remove the bay leaf and stir in fresh lemon juice.

Step 11

Garnish with chopped parsley before serving.

Nutrition Facts

Serving size	(3558.4g)

Amount per serving	% Daily Value*
Calories	2068.4

Total Fat 64.7g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 6.8g
Cholesterol 0mg	0%
Sodium 8627.4mg	0%
Total Carbohydrate 310.8g	0%
Dietary Fiber 84.2g	0%
Total Sugars 85.3g
Protein 84.9g	0%

Vitamin D 0IU	0%
Calcium 1022.0mg	0%
Iron 35.2mg	0%
Potassium 7639.1mg	0%

*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.

Source of Calories

Fat: 26.9%

Protein: 15.7%

Carbs: 57.4%