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Sardine and White Bean Stew

This Sardine and White Bean Stew is a hearty, Mediterranean-inspired dish that comes together in under 30 minutes. Packed with protein, fiber, and healthy omega-3s, this budget-friendly stew combines tender sardines, creamy white beans, and aromatic tomatoes with garlic and fresh herbs. Perfect for a quick weeknight dinner, meal prep, or when you want something healthy without hours in the kitchen.
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course, Soup
Cuisine: Mediterranean
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 can (15 oz) diced tomatoes
  • 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed
  • 2 cans (4.4 oz each) sardines in olive oil, drained
  • 2 cups vegetable or chicken broth
  • 1 tsp smoked paprika
  • 0.5 tsp red pepper flakes (optional)
  • 0.5 tsp salt
  • 0.25 tsp black pepper
  • 2 cups fresh spinach or kale
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp lemon juice

Equipment

  • large pot or Dutch oven
  • cutting board and knife
  • can opener
  • wooden spoon

Method
 

  1. In a large pot or Dutch oven, heat olive oil over medium heat. Add onion and cook until soft, about 4–5 minutes. Add garlic and cook for 1 minute until fragrant.
  2. Add diced tomatoes (with juices), white beans, broth, smoked paprika, red pepper flakes, salt, and black pepper. Stir to combine.
  3. Bring to a simmer, then reduce heat to low. Cook for 10–15 minutes, stirring occasionally, to allow flavors to meld.
  4. Gently break sardines into large chunks and add to the pot. Stir carefully to avoid breaking them up too much. Simmer for 5 minutes until sardines are warmed through.
  5. Stir in fresh spinach or kale and cook for 2–3 minutes until wilted.
  6. Remove from heat. Stir in fresh parsley and lemon juice. Taste and adjust seasoning. Serve warm.

Notes

Use sardines packed in olive oil for the best flavor. Do not over-stir after adding sardines — keep them in chunks. Use canned white beans to save time. Let the stew sit for 10 minutes before serving for deeper flavor. Serve with crusty bread to soak up the broth.