Italian Butter Bean Stew
A comforting one-pot stew with creamy butter beans, fresh spinach, and a flavorful Italian-spiced tomato sauce. High in plant-based protein and fiber, naturally vegan and gluten-free, this stew is quick, easy, and perfect for weekday dinners or meal prep.
Equipment
- 1 Large Pot or Dutch Oven
- Measuring Cups and Spoons
- Cutting board
- Knife
- Wooden spoon or spatula
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 2 medium carrots diced
- 4 garlic cloves minced
- 1 cup vegetable broth
- 3 15.5-ounce / 439 g cans butter beans, drained and rinsed
- 1 14.5-ounce / 411 g can diced tomatoes
- 1 15-ounce / 425 g can tomato sauce
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- Pinch of red pepper flakes optional
- 2 cups fresh spinach roughly chopped (about 3 ounces)
- Salt and black pepper to taste
- Vegan Parmesan cheese for serving (optional)
Instructions
- Heat the Olive Oil: Begin by placing a large pot or Dutch oven on the stove over medium heat. Pour in 2 tablespoons of olive oil, allowing it to warm gently. The oil should shimmer slightly when ready, indicating it’s hot enough to sauté vegetables without burning. This step ensures your vegetables absorb the flavors of the oil and cook evenly.
- Sauté the Aromatics: Add 1 medium diced onion and 2 medium diced carrots to the heated oil. Stir frequently using a wooden spoon or spatula. Cook the vegetables for about 8–10 minutes, or until the onions turn translucent and the carrots start to soften. This process develops the base flavors, creating a naturally sweet, aromatic foundation for the stew.
- Infuse with Garlic: Push the softened onions and carrots to the side of the pot to make space for the garlic. Add 4 minced garlic cloves, stirring continuously for about 1 minute until the garlic releases a fragrant aroma. Be careful not to let the garlic brown, as burnt garlic can introduce a bitter taste. This step adds depth and a signature Italian flavor to the stew.
- Add Liquid and Beans: Pour in 1 cup of vegetable broth to deglaze the pot, scraping up any flavorful bits stuck to the bottom. Then, add 3 cans of drained and lightly rinsed butter beans. Stir gently to combine, ensuring the beans are evenly coated with the aromatic base. The beans contribute creaminess, protein, and a satisfying texture to the stew.
- Incorporate Tomatoes and Herbs: Add 1 can of diced tomatoes and 1 can of tomato sauce into the pot. Sprinkle in 1 teaspoon dried oregano, ½ teaspoon dried thyme, and a pinch of red pepper flakes if using. Stir thoroughly to blend the tomatoes and seasonings evenly with the beans and vegetables. This combination builds a rich, hearty tomato base with traditional Italian flavors.
- Bring to a Gentle Boil: Raise the heat to high and bring the stew mixture to a gentle boil. Watch carefully to avoid the liquid boiling over. Once boiling, reduce the heat to low, creating a slow, steady simmer. This step allows the flavors to meld together while preventing overcooking or splitting the beans.
- Simmer for Flavor Development: Let the stew simmer uncovered for approximately 20 minutes. Stir occasionally to ensure nothing sticks to the bottom. The sauce will gradually thicken, the carrots will soften completely, and the beans will absorb the rich tomato-herb flavors. This simmering stage is essential for developing a deep, satisfying taste.
- Add Fresh Spinach: Add 2 cups of roughly chopped fresh spinach to the pot. Gently stir the leaves into the hot stew, cooking for 2–3 minutes until the spinach wilts completely. The fresh spinach adds a bright color, subtle flavor, and a boost of nutrients like iron and vitamins, while keeping the dish light and fresh.
- Season to Taste: Remove the pot from heat. Taste the stew and season with salt and black pepper according to your preference. Adjusting seasoning at the end ensures the flavors are balanced and highlights the natural sweetness of the carrots and the creaminess of the beans.
- Serve and Garnish: Ladle the stew into bowls while it’s hot. If desired, sprinkle with vegan Parmesan cheese for added richness and a cheesy note without dairy. Serve immediately alongside crusty bread, over rice, or as a standalone wholesome meal. Enjoy the comforting, hearty, and flavorful experience of this Italian-inspired stew.
Notes
- Sauté onions and carrots until soft and fragrant to create a rich flavor base.
- Lightly rinse canned butter beans to reduce excess sodium and improve texture.
- Fresh spinach is ideal for brightness, but frozen spinach works if added earlier.
- Taste and adjust seasoning at the end for the perfect balance of salt, herbs, and heat.
- Stir gently while simmering to prevent beans from breaking and maintain a creamy texture.
- Optional toppings like vegan Parmesan, fresh basil, or a drizzle of olive oil enhance flavor and presentation.
