This hearty White Bean and Tomato Stew with Spinach is a Mediterranean-inspired dish that combines comfort with nutrition.
Packed with plant-based protein, gut-friendly fiber, and healthy fats, it’s a wholesome meal that supports energy and satiety.
Naturally low in saturated fat yet rich in flavor, this quick one-pan recipe is perfect for busy weeknights, offering a satisfying and nourishing option that works equally well for meal prep or cozy dinners.
White Bean & Tomato Stew with Spinach
Equipment
- 1 large skillet or Dutch oven
- 1 Wooden spoon
- 1 Sharp Knife
- 1 chopping board
- 1 measuring cup
- Measuring spoons (tablespoon & teaspoon)
Ingredients
- 1 can 14.5 oz / 400 g crushed tomatoes
- 1 can 8.5 oz / 240 g white beans, drained and rinsed
- 1 tablespoon olive oil
- 1 medium red onion sliced
- 2 cloves garlic minced
- 2 teaspoons paprika
- 1 teaspoon red pepper flakes
- 1 tablespoon tomato paste
- ½ cup vegetable broth
- ½ cup black olives
- ¾ cup 60 g Parmesan cheese, grated
- 3 cups fresh spinach
- ½ cup chopped fresh herbs parsley, coriander, or microgreens
- Salt to taste
- Black pepper to taste
Instructions
- Prepare the Ingredients: Before you begin cooking, take a few minutes to get everything ready. Drain and rinse the white beans thoroughly to remove excess sodium and starch. Slice the red onion into thin strips, mince the garlic finely, and chop your fresh herbs of choice (parsley, coriander, or microgreens). Grate the Parmesan cheese if it’s not pre-grated. Having everything prepped will make the cooking process smooth and enjoyable.
- Sauté the Aromatics: Place a large skillet or Dutch oven over medium heat and add the olive oil. Once the oil is warm but not smoking, add the sliced red onion. Cook for about 3 minutes, stirring occasionally, until the onion softens and becomes slightly translucent. At this stage, the onions begin to release sweetness, creating a flavorful base for the stew.
- Infuse with Seasonings: Add the minced garlic, paprika, red pepper flakes, and tomato paste directly into the skillet with the softened onions. Stir well to coat the onions with the spices and paste. Continue cooking for another 4–5 minutes, stirring frequently to prevent burning. This step allows the garlic and spices to release their natural oils, intensifying the flavor and giving the stew its rich, aromatic character.
- Deglaze and Build the Sauce: Pour in the vegetable broth while the skillet is still hot. Use a wooden spoon to scrape up any caramelized bits from the bottom of the pan—these are full of flavor and will enrich the stew. Next, add the canned tomatoes, including their juices. Stir well to combine everything, then season lightly with salt and black pepper. Bring the mixture to a gentle simmer and let it cook for 12–15 minutes, stirring occasionally, until the sauce slightly thickens and the flavors meld together beautifully.
- Incorporate the White Beans and Olives: Once the tomato base has thickened, stir in the rinsed white beans and black olives. Mix gently to ensure the beans stay intact. Allow them to simmer for 5 minutes within the tomato sauce so they can absorb the flavors and soften further. The olives will add a pleasant briny depth that balances the natural sweetness of the tomatoes.
- Add the Fresh Spinach: Now, add the fresh spinach leaves in batches if necessary. Stir gently until the spinach wilts down into the stew. This should only take about 2–3 minutes. The spinach not only adds color and freshness but also contributes essential nutrients like iron and vitamin C, making the dish both vibrant and nourishing.
- Finish with Parmesan: Reduce the heat to low and sprinkle the grated Parmesan cheese over the stew. Stir slowly until the cheese melts into the sauce, creating a creamy texture and enhancing the savory richness of the dish. Taste the stew and adjust the seasoning with additional salt or pepper if needed.
- Garnish and Serve: Remove the skillet from the heat. Just before serving, sprinkle the stew generously with freshly chopped herbs such as parsley, coriander, or microgreens for a burst of freshness. Ladle the stew into bowls and serve hot. It pairs wonderfully with crusty bread, warm rice, or even a simple side salad.
Notes
- Canned beans save time, but cooked-from-scratch beans can make the dish creamier and more flavorful.
- Don’t skip sautéing the onions and garlic—this step builds the flavor foundation of the stew.
- Use vegetable broth for a lighter flavor, or swap with chicken broth if not vegetarian.
- Parmesan adds depth, but for a vegan version, use nutritional yeast or plant-based cheese.
- Fresh spinach wilts quickly, so add it at the very end to preserve its bright color.
- Black olives bring a briny balance, but you can replace them with green olives or capers.
- The stew thickens as it sits—add a splash of broth or water when reheating.
- Fresh herbs right before serving lift the entire dish with vibrant freshness.
- This recipe is flexible—add zucchini, bell peppers, or mushrooms for extra vegetables.
- Best served warm with bread, rice, or couscous for a complete meal.
Chef’s Secrets for Maximum Flavor
The key to a rich, flavorful stew lies in patience during the early stages of cooking.
Allowing the onions to soften and caramelize slightly before adding the spices creates a sweet, savory base that balances the tanginess of tomatoes.
Toasting paprika and red pepper flakes in hot oil releases their natural oils, infusing the dish with a warm, smoky depth.
Another secret is deglazing the pan properly—scraping up browned bits ensures no flavor is wasted.
Finally, always taste before serving; sometimes just a pinch of salt or squeeze of lemon juice can elevate the flavors dramatically.
Serving Suggestions to Try
This white bean and tomato stew is incredibly versatile and pairs beautifully with a variety of sides.
For a rustic approach, serve it with crusty bread that soaks up the sauce perfectly.
If you prefer something heartier, spoon the stew over fluffy rice, creamy polenta, or couscous.
For a lighter option, enjoy it alongside a fresh green salad or roasted vegetables.
It also makes a great topping for baked sweet potatoes.
To turn it into a more filling family dinner, serve with grilled chicken or roasted fish on the side, while keeping it completely vegetarian for a lighter, plant-based meal.
Best Storage and Reheating Tips
This stew stores very well, making it an excellent choice for meal prep.
Once cooled, transfer leftovers to airtight containers and refrigerate for up to 3–4 days. For longer storage, freeze in freezer-safe containers for up to 2 months.
When reheating, warm gently on the stovetop over medium heat, adding a splash of broth or water if the stew has thickened too much.
Avoid microwaving Parmesan-heavy portions for too long, as the cheese may become rubbery—stovetop reheating keeps the texture silky and smooth.
Always add fresh herbs after reheating for a burst of brightness.
Frequently Asked Questions
1. Can I make this stew vegan?
Yes! Simply replace the Parmesan cheese with nutritional yeast or a dairy-free cheese alternative.
The stew remains just as creamy and flavorful while being fully plant-based.
2. Can I use dried beans instead of canned?
Absolutely. Dried beans need to be soaked overnight and cooked until tender before adding to the stew.
While it takes more time, they create a creamier texture and more robust flavor.
3. What can I substitute for spinach?
If spinach isn’t available, you can use kale, Swiss chard, or even baby arugula.
Keep in mind that sturdier greens like kale may need a few extra minutes to soften.
4. How can I make the stew spicier?
Increase the red pepper flakes or add a chopped chili pepper when sautéing the onions.
A dash of cayenne or smoked paprika also enhances the heat without overpowering the dish.
5. Is this stew suitable for meal prep?
Yes! This stew tastes even better the next day as the flavors deepen overnight.
Divide it into single-portion containers, store in the fridge, and reheat when ready for a quick, satisfying meal.
