Mediterranean Stew

This Mediterranean Stew makes substantial use of farm-grown vegetables, homemade marinara sauce, and plenty of seasonings. January puts is in the mood for a month of health and wellness to start off the New Year. 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 by 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. 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.

Print
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A bowl full of a tomato based Mediterranean Stew with carrots, kale, and beans throughout on top of a wooden table beside a golden spoon.

Mediterranean Stew


  • Author: Anna Franklin

Description

Who says the Mediterranean diet is just for sunny days?


Ingredients

Scale
  • 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

  1. 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.
  2. Add vegetable broth, tomato bruschetta, marinara sauce, and cannellini beans. Simmer for roughly 1 hour, making sure the carrots are cooked through.
  3. Add chopped kale and basil and simmer just until wilted. Serve.

Notes

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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