Mediterranean White Bean Tomato Stew

Name: Mediterranean White Bean Tomato Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cans of white beans, drained and rinsed; 4 ripe tomatoes, diced; 1 medium onion, chopped; 2 cloves garlic, minced; 1 carrot, diced; 2 cups vegetable broth; 1 teaspoon dried oregano; 1 teaspoon dried basil; Salt and pepper to taste; Olive oil for sautéing; Fresh parsley for garnish

Highlighted under: Heritage Recipes

I love preparing this Mediterranean White Bean Tomato Stew when I'm in the mood for something hearty yet healthy. The combination of white beans, fresh tomatoes, and aromatic herbs fills my kitchen with a delightful scent that reminds me of summer days all year round. This recipe is not only simple but can be adjusted with whatever vegetables you have on hand, making it a flexible staple for weeknight dinners or meal prep. Plus, it’s a fantastic way to incorporate more plant-based meals into our diet!

Created by

Juniper Hale

Last updated on 2026-01-19T22:25:34.891Z

When I first stumbled upon this Mediterranean White Bean Tomato Stew, I was looking for a dish that was both comforting and packed with nutrients. The method of slowly simmering the ingredients brings out the natural sweetness of the tomatoes while allowing the spices to meld beautifully. Each bite is full of flavor and texture, making it a wonderful choice for any meal.

One of the best tips I learned while perfecting this recipe is to let the stew sit for a few minutes after cooking before serving. This allows the flavors to deepen and intensify, creating an even more delicious experience. It's perfect paired with crusty bread or over a bed of quinoa!

        Why You'll Love This Recipe
        Rich and hearty with fresh Mediterranean flavors
Packed with protein and nutrients from white beans
Perfect for meal prep - tastes even better the next day

      

Perfecting the Stew's Flavor

The key to a rich and flavorful Mediterranean White Bean Tomato Stew lies in the sautéing process. When cooking the onion and carrot, aim for them to become translucent and tender, which usually takes about 5-7 minutes. This not only softens the vegetables but also releases their natural sugars, enhancing the overall sweetness of the stew. When you add the garlic, be cautious not to overcook it; just one minute should suffice to let its aroma infuse without turning bitter.

Incorporating fresh herbs like oregano and basil is crucial for achieving authentic Mediterranean flavor. If you have fresh herbs available, consider substituting one tablespoon of fresh herbs for every teaspoon of dried herbs. This adjustment will elevate the flavor profile significantly, lending a bright and vibrant note to the stew. To ensure a balanced taste, always taste your stew after adding the spices and adjust seasoning as necessary.

Variations and Ingredient Substitutions

One of the beauties of this stew is its flexibility in using vegetables. If you have zucchini, bell peppers, or spinach, feel free to toss them in during the sautéing stage. Each addition will introduce its own texture and flavor, making the dish even more delightful. Just be mindful of cooking times for firmer vegetables, ensuring they soften adequately without losing their integrity.

For those watching their sodium intake, you can use low-sodium vegetable broth or even homemade broth. If you want to ramp up the protein content, consider adding a can of chickpeas or lentils along with the white beans. Not only does this change the nutritional profile, but it also adds an interesting texture to the stew. Just be sure to adjust the cooking time slightly if adding dried lentils, as they may need a longer cook time.

Storage and Reheating Tips

This stew is an excellent candidate for meal prep, as it develops even deeper flavors after resting. Allow the stew to cool completely before transferring it to an airtight container. It can be refrigerated for up to five days, or frozen for up to three months. When reheating, it's best to thaw frozen stew in the refrigerator overnight for even heating. You can reheat on the stove over medium heat, stirring occasionally until warmed through, or in the microwave in short bursts, ensuring it doesn't boil.

If you find the stew too thick upon reheating, simply add a splash of vegetable broth or water to reach your desired consistency. The added liquid will not only help with texture but can also help bring back the vibrant flavors lost during refrigeration. And if you're feeling adventurous, consider serving it over cooked grains like quinoa or brown rice, adding another layer of nutrition and chewiness.

Ingredients

Gather these ingredients to get started:

Ingredients

2 cans of white beans, drained and rinsed
4 ripe tomatoes, diced
1 medium onion, chopped
2 cloves garlic, minced
1 carrot, diced
2 cups vegetable broth
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
Olive oil for sautéing
Fresh parsley for garnish

Once you have everything ready, let’s move on to the steps!

Instructions

Follow these steps to create a delicious stew:

Sauté the Vegetables

In a large pot, heat a splash of olive oil over medium heat. Add the chopped onion and carrot, sautéing until they soften, about 5-7 minutes. Then, add the minced garlic and cook for an additional minute, until fragrant.

Add the Tomatoes and Spices

Stir in the diced tomatoes, dried oregano, and basil. Season with salt and pepper. Cook for about 5 minutes, allowing the tomatoes to break down slightly.

Incorporate the Beans and Broth

Add the white beans and vegetable broth to the pot. Bring the mixture to a simmer and reduce heat to low. Let it cook for about 15-20 minutes to allow the flavors to meld.

Serve and Garnish

Once cooked, ladle the stew into bowls and garnish with fresh parsley. Enjoy your Mediterranean feast!

Enjoy this stew alone or share it with friends and family!

Pro Tips

Feel free to add your favorite vegetables, such as spinach or zucchini, to the stew for added nutrition and flavor.

Serving Suggestions

To elevate your Mediterranean White Bean Tomato Stew, consider serving it with a side of crusty bread or over a bed of fluffy couscous. The bread is perfect for dipping into the hearty stew, while couscous provides a pleasant contrast in texture and absorbs the delicious broth. A sprinkle of feta cheese or a drizzle of aged balsamic vinegar over the top can also enhance the flavor, adding richness and a touch of acidity.

For a lighter touch, pair the stew with a fresh green salad dressed in a lemon vinaigrette. The bright, zesty notes will complement the stew's richness beautifully. You can also add olives or capers to the salad for an extra Mediterranean flair, creating a well-rounded and satisfying meal.

Choosing Quality Ingredients

Selecting high-quality tomatoes is essential for this stew. If you can, opt for vine-ripened tomatoes, as they tend to be sweeter and juicier. If fresh tomatoes are not in season, good quality canned tomatoes are a perfect alternative. Look for varieties that are packed in their juice instead of sauce, as this will give you a more authentic flavor.

The choice of beans can also affect the final dish. While canned beans are convenient, cooking dried beans from scratch allows for superior texture and flavor. If using dried beans, soak them overnight and cook them separately before adding to the stew. This will not only give you a more tender bean but also allow better control over salt levels as they cook.

Questions About Recipes

→ Can I use dried beans instead of canned?

Yes, you can use dried beans. Just soak them overnight and cook them until tender before adding to the stew.

→ How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stove before serving.

→ Can I freeze this stew?

Yes, this stew freezes well. Allow it to cool completely before transferring it to a freezer-safe container for up to 3 months.

→ What can I serve with this stew?

This stew pairs beautifully with crusty bread, rice, or a light salad.