This Mediterranean Stew makes substantial use of farm-grown vegetables, homemade marinara sauce, and plenty of seasonings. January brings us a month of health and wellness going into the New Year. What better way to embrace a healthy attitude than with a hearty stew that’ll have your stomach full of fresh, flourishing ingredients that work with the Mediterranean diet’s way of eating. Lose yourself in the comforting flavors of cannellini beans, carrots, tomatoes, onion, and kale. It’s a warm dish that’s perfect to hide away from the winter weather as you curl up with a classic novel or a glass of wine.
Why Try a Mediterranean Diet?
The “Mediterrenean diet” refers to a way of eating inspired baby the cuisines of Italy, southern France, Greece, Portugal, and Spain. Many of us Americans envy those cultures’ abilities to savor meals without eating tons of processed food. Some of the principles of the Mediterranean diet involve incorporating more vegetables, eating less meat, and replacing salt with herbs and spices. It’s rich in healthy fats, especially from olive oil, nuts, and fish, which can lower the risk of heart disease. But what’s best about it is that while it is a diet, it’s more about mindset and habits than it is about specific weight or food goals. This soup lines up with the ingredients and principles of this focus on the slower pace of life and health and wellbeing.
Mediterranean Stew Recipe
Ingredients
- 1 tbsp butter
- 2 medium sized carrots, cut into slices
- 1 yellow onion, diced
- 1 sprig fresh rosemary
- 3 cloves of garlic, minced
- 1 small shallot, minced
- 2 bay leaves
- 1 sprig fresh thyme
- 1 jar Tomato Bruschetta (We used Tait Farm)
- 2 quarts vegetable broth
- 1 jar Marinara sauce
- 1 can cannellini beans
- 1/2 cup fresh basil, chopped
- 1 bunch Lacinato kale
Instructions
- In a large soup pot add butter, carrots, garlic, onion, shallot, bay leaves, rosemary, and thyme. Cook for a few minutes letting the carrots and onion brown slightly.
- Add vegetable broth, tomato bruschetta, marinara sauce, and cannellini beans. Simmer for roughly 1 hour, making sure the carrots are cooked through.
- Add chopped kale and basil and simmer just until wilted. Serve.
Tip: This soup is amazing leftover… maybe even better the next day!
Recipe and Styling by Anna Franklin / Photography by Dave Bryce
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