Mediterranean Bean and Rice Stew

This Mediterranean Bean and Rice Stew is warm, comforting, and incredibly nourishing. It’s loaded with veggies, brown rice, and great northern beans, simmered in a tomato-herb broth that’s rich with flavor and gentle on the gut. Whether you’re looking for an easy weeknight meal or a cozy prep-ahead option, this stew delivers.

***All of my recipes are gluten-free, dairy-free, blood sugar-friendly, and gut-supportive. We are all different so you may need to make adjustments based on your body’s unique needs.***

Ingredients:

• Base Ingredients:
• 1 medium yellow onion, finely diced
• 3 celery ribs, small dice
• 3 carrots, sliced into rounds
• 2 tablespoons minced garlic
• ¼ cup tomato paste
• 3 cups water
• 3 cups low-sodium vegetable broth
• ¾ cup brown rice
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• 2 tablespoons dried minced onions
• ½ teaspoon sweet paprika (more or less to taste)
• 1½ teaspoons dried basil (adjust to taste)
• 2 teaspoons dried oregano (adjust to taste)
• ½ teaspoon dried crushed thyme (adjust to taste)
• 1 tablespoon dried parsley (adjust to taste)
• ½ to 1¾ teaspoons sea salt, to taste
• ¼ teaspoon black pepper
• 1 bay leaf
• Other Ingredients:
• ¼ teaspoon baking soda
• 1–2 teaspoons red wine vinegar
• 1 teaspoon lemon juice
• 2 (15.5 oz) cans great northern beans, drained and rinsed
• 1 teaspoon pure maple syrup (optional)
• ⅛ teaspoon crushed red pepper flakes (optional)

Instructions:

1. Add all base ingredients to a large soup pot. Bring to a boil over medium-high heat, then reduce heat to simmer. Let cook uncovered for 30 minutes.
2. Stir in remaining ingredients and continue to simmer for another 10 minutes, or until the rice is tender and the flavors have melded together.
3. Remove bay leaf, taste and adjust seasoning as needed. Serve warm, topped with fresh basil or parsley if desired.

Recipe Notes:

1. Storage: Store leftovers in an airtight container in the fridge for up to 5 days. Freezes well for up to 3 months.
2. Optional Add-Ins: Add a handful of chopped kale or spinach during the last 5 minutes of simmering for extra greens.
3. For a smoother texture: Use an immersion blender to lightly blend a portion of the stew before adding the beans.

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