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Ikarian longevity stew with white beans, potatoes and spinach in a white Dutch oven

Easy Ikarian Longevity Stew (Blue Zones Recipe)

This easy Ikarian Longevity Stew is a hearty, one-pot white bean stew inspired by the Greek island of Ikaria, one of the world's five Blue Zones, the places he places where researchers have found people live the longest. Packed with beans, potatoes, spinach, fresh dill, lemon and good olive oil, it's naturally vegan, gluten free and on the table in under an hour.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Main Course, Soup
Cuisine Greek
Servings 4
Calories 456 kcal

Ingredients
 
 

  • 3 tbsp Extra Virgin Olive Oil - plus extra to drizzle - optional
  • 1 large Yellow Onion - chopped
  • 2 Carrots - chopped
  • 2 stalks Celery - chopped
  • 3-4 cloves Garlic - minced
  • 1 tsp Dried Oregano
  • 1 tbsp Tomato Paste - optional
  • 14 oz Canned Diced Tomatoes - or crushed
  • 1 medium Potato - peeled and diced into ½" pieces
  • 1 Bay Leaf
  • 30 oz Canned White Beans - cannellini or great northern, drained & rinsed
  • 4 cups Vegetable Broth - or water
  • 2 cups Baby Spinach - or shredded kale
  • 1 small bunch Fresh Dill - chopped or 1-2 tsp dried
  • 1 small bunch Fresh Parsley - chopped
  • Sea Salt and Black Pepper - to taste
  • ½ Lemon - juice only

Instructions
 

  • Heat the olive oil in a large heavy bottomed pot or dutch oven over a medium heat.
  • Add the chopped onion, carrots, and celery. Season with salt and pepper and cook for 5 to 7 minutes until softened.
  • Stir in the minced garlic, oregano, and tomato paste and cook for a further minute.
  • Add the canned tomatoes, diced potato, bay leaf, drained and rinsed beans and broth then bring to a boil. Season again with sea salt and black pepper.
  • Reduce the heat and simmer uncovered for 25 to 30 minutes until the potato is tender.
  • Remove the bay leaf and stir in the baby spinach until it has wilted.
  • Stir in the chopped or dried dill and chopped parsley
  • Taste and add salt and pepper if needed. Finally add the lemon juice slowly, tasting to see how much you like.
  • Serve in bowls and finish with a drizzle of extra virgin olive oil, if desired.

Nutrition

Calories: 456kcalCarbohydrates: 73gProtein: 19gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 1187mgPotassium: 1820mgFiber: 16gSugar: 10gVitamin A: 8504IUVitamin C: 57mgCalcium: 271mgIron: 10mg
Nutritional information is provided as a courtesy only and should be taken as an estimate rather than a guarantee. Ingredients can vary and the Family Food Kitchen can't guarantee the accuracy of this information.
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