Tuscan Bean Stew Recipe: A Hearty and Wholesome Vegetarian

Tuscan Bean Stew is a comforting and flavorful dish that showcases the rustic charm of Italian cuisine. Packed with protein-rich beans, fresh vegetables, and aromatic herbs, this stew is not only delicious but also highly nutritious. Perfect for a cozy family dinner or a make-ahead meal, this vegan-friendly recipe is easy to prepare and full of Mediterranean goodness. Whether you’re a seasoned cook or a beginner, this recipe will transport your taste buds straight to the heart of Tuscany.

Recipe Details

• Cuisine: Italian
• Course: Main Course
• Servings: 6
• Calories: Approximately 250 kcal per serving
• Prep Time: 15 minutes
• Active Cooking Time: 40 minutes
• Resting Time: 10 minutes
• Total Time: 1 hour 5 minutes

Nutrition (Per Serving)

• Calories: 250 kcal
• Protein: 12 g
• Carbohydrates: 36 g
• Dietary Fiber: 10 g
• Sugars: 6 g
• Fat: 6 g
• Saturated Fat: 1 g
• Sodium: 550 mg
• Vitamin A: 25% of the Daily Value (DV)
• Vitamin C: 30% DV
• Iron: 20% DV
• Calcium: 15% DV

Equipment Needed

• Large Dutch oven or heavy-bottomed pot
• Cutting board
• Chef’s knife
• Wooden spoon or spatula
• Ladle

Ingredients

For the Stew:

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) cannellini beans, drained and rinsed
• 1 can (14 oz) chickpeas, drained and rinsed
• 4 cups vegetable broth
• 2 cups chopped kale or spinach
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon smoked paprika
• 1 bay leaf
• Salt and black pepper to taste

For Garnish:

• Fresh parsley, chopped
• Grated vegan Parmesan cheese (optional)
• Crusty bread (for serving)

Instructions

Step 1: Prepare the Base

1. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
2. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened and slightly golden.
3. Stir in the minced garlic and cook for an additional 1-2 minutes, being careful not to burn the garlic.

Step 2: Build the Flavors

4. Add the diced tomatoes, thyme, rosemary, smoked paprika, and bay leaf. Stir well to combine.
5. Pour in the vegetable broth and bring the mixture to a gentle simmer.

Step 3: Add the Beans

6. Stir in the cannellini beans and chickpeas. Let the stew simmer uncovered for 20-25 minutes, allowing the flavors to meld together.

Step 4: Add the Greens

7. Add the chopped kale or spinach to the pot and stir until wilted, about 5 minutes.
8. Season the stew with salt and black pepper to taste. Adjust the seasoning as needed.

Step 5: Rest and Serve

9. Remove the bay leaf and let the stew rest for 10 minutes off the heat. This allows the flavors to deepen.
10. Serve hot, garnished with fresh parsley and vegan Parmesan cheese if desired. Pair with crusty bread for a complete meal.

Tips for Success

• Choose Quality Beans: Use high-quality canned or freshly cooked beans for the best texture and flavor.
• Make It Your Own: Feel free to add other vegetables like zucchini, bell peppers, or potatoes for extra heartiness.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop.
• Freezing: This stew freezes well for up to 3 months. Thaw in the refrigerator overnight before reheating.

Conclusion

Tuscan Bean Stew is a versatile and nutritious dish that’s perfect for any occasion. Whether you’re looking for a comforting dinner or a meal prep option, this recipe delivers robust flavors and wholesome ingredients. Plus, it’s entirely plant-based, making it suitable for vegetarians and vegans alike. Gather your ingredients, and treat yourself to the warm, hearty embrace of this classic Italian stew!