Teresa's Recipes
Hearty Spinach and White Bean Stew
Dive into this comforting and nutritious spinach and white bean stew, brimming with vibrant greens and protein-packed beans. A perfect dish for chilly evenings, this stew combines the earthiness of white beans with the freshness of spinach, enhanced by aromatic herbs and spices. Originating from rustic Italian kitchens, this dish embodies the warmth of home-cooked meals, providing both flavor and nourishment in every spoonful. Enjoy it with crusty bread for a complete experience!
Ingredients
- 2 tablespoons Olive oil
- 1, diced Onion
- 3 cloves, minced Garlic
- 2, diced Carrots
- 2 stalks, diced Celery
- 1 (14.5 oz) can Canned diced tomatoes
- 2 (15 oz) cans, drained and rinsed Canned white beans
- 4 cups Vegetable broth
- 6 cups, chopped Fresh spinach
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- to taste Salt
- to taste Black pepper
Dietary Notes
- Servings: 6
- Dish Type: Main Course
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Calories: 220
- Fat: 6g
- Carbs: 34g
- Protein: 11g
- Sodium: 500mg
- Sugar: 3g
Instructions
- In a large pot, heat the olive oil over medium heat.
- Add the diced onion and garlic, sautéing until the onion becomes translucent, about 3-4 minutes.
- Stir in the diced carrots and celery, cooking until the vegetables are tender, approximately 5 minutes.
- Pour in the vegetable broth, followed by the white beans, diced tomatoes, dried thyme, dried oregano, salt, and pepper. Bring the mixture to a boil.
- Once boiling, reduce the heat and let it simmer uncovered for about 20 minutes, allowing the flavors to meld.
- Add the chopped spinach to the pot, stirring gently until wilted, about 3-5 minutes.
- Taste and adjust seasoning, adding more salt and pepper if needed.
- Serve hot, ideally with crusty bread or over cooked grains for a heartier meal.
Tips
- For added flavor, consider incorporating a splash of balsamic vinegar just before serving.
- This stew can be made ahead of time and stored in the refrigerator for up to 3 days or frozen for later enjoyment.
- Feel free to add other vegetables like zucchini or bell peppers for added nutrition and flavor.