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Spicy White Bean and Spinach Stew with Sun-Dried Tomatoes

Spicy White Bean and Spinach Stew with Sun-Dried Tomatoes

Creamy white beans simmered with spinach and sun-dried tomatoes in a lightly spiced, savory broth.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Dish, Soup
Cuisine Mediterranean
Servings 4 Servings

Equipment

Ingredients
  

  • 2 tablespoons olive oil 30 g
  • 3 cloves garlic minced (9 g)
  • ½ teaspoon red pepper flakes 1 g
  • 1 cup sun-dried tomatoes chopped (150 g)
  • 2 cans white beans drained and rinsed (3 cups / 500 g)
  • ¾ cup vegetable broth 180 g
  • ½ teaspoon salt 3 g
  • ¼ teaspoon black pepper 0.5 g
  • 1 teaspoon dried oregano 1 g
  • 4 cups fresh spinach roughly chopped (120 g)
  • 1 tablespoon lemon juice 15 g
  • 2 tablespoons chopped fresh parsley 8 g

Instructions
 

  • Heat olive oil in a large skillet over medium heat.
  • Add garlic and red pepper flakes; cook for 30 seconds until fragrant.
  • Stir in sun-dried tomatoes and cook for 2–3 minutes until slightly softened.
  • Add white beans and vegetable broth; stir gently to combine.
  • Season with salt, pepper, and oregano.
  • Simmer for 8–10 minutes until the mixture thickens slightly.
  • Add spinach and cook for 2–3 minutes until wilted.
  • Stir in lemon juice and parsley.
  • Remove from heat and serve warm.

Notes

  • Add more broth for a thinner, soup-like consistency.
  • Stir in grated Parmesan before serving for extra richness.
  • Use kale instead of spinach for a firmer texture.
  • Serve with crusty bread to soak up the broth.
  • Store in the refrigerator for up to 4 days; reheat gently.
  • Estimated macros per serving:
    • Calories: ~320
    • Protein: 14 g
    • Carbohydrates: 38 g
    • Fat: 12 g
    • Fiber: 10 g
      Values will vary depending on specific ingredients and portion size.
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