Mediterranean Shrimp and White Bean Stew with Lemon

This Mediterranean shrimp and white bean stew is a bright, cozy one-pan dinner with plump shrimp, creamy cannellini beans, tender spinach, and lemony tomato broth. It tastes sunny and savory without feeling heavy. For more coastal-inspired ideas, browse the Mediterranean recipes collection or the full recipe archive.

Why this Mediterranean shrimp and white bean stew works

• One pan, layered flavor. Sautéing the vegetables and spices first creates a sweet, smoky base.
• Beans make it satisfying. Cannellini beans add creamy texture and carbohydrates, while shrimp brings lean protein.
• Shrimp cooks last. Adding it after the beans are hot keeps it tender instead of rubbery.
• Fresh finishing notes. Lemon, parsley, spinach, and feta balance the tomato broth with color and acidity.

Ingredients

Makes 4 servings.

• 2 tablespoons extra-virgin olive oil (30 ml)
• 1 medium yellow onion, finely diced (about 150 g)
• 1 medium red bell pepper, diced (about 150 g)
• 3 garlic cloves, finely minced (about 9 g)
• 1 teaspoon smoked paprika (2 g)
• 1/2 teaspoon dried oregano (1 g)
• 1/4 teaspoon red pepper flakes (0.5 g), or to taste
• 1 can diced tomatoes, no salt added (14.5 ounces/411 g)
• 3 cups low-sodium vegetable broth (720 ml)
• 2 cans cannellini beans, drained and rinsed (15 ounces/425 g each)
• 1 pound large raw shrimp, peeled and deveined (454 g)
• 1 packed cup baby spinach (30 g)
• Zest of 1 lemon and 2 tablespoons fresh lemon juice (30 ml)
• 1/4 cup fresh parsley, chopped (15 g)
• 1/4 cup crumbled feta, for serving (about 28 g)
• 1/2 teaspoon kosher salt plus black pepper, to taste

Equipment

• One wide, heavy-bottomed Dutch oven or deep skillet
• Chef’s knife and cutting board
• Wooden spoon and measuring spoons

How to make it

1. Build the vegetable base. Warm the olive oil in a wide Dutch oven over medium heat. Add the onion and bell pepper with a pinch of salt and cook for 6 to 8 minutes, stirring occasionally, until the onion is translucent and the pepper is soft around the edges.
2. Bloom the aromatics. Stir in the garlic, smoked paprika, oregano, and red pepper flakes. Cook for 45 seconds, just until the garlic smells fragrant and the spices tint the oil red; do not let the garlic brown.
3. Simmer the broth. Add the diced tomatoes and vegetable broth, scraping up any spice-rich bits from the bottom. Bring to a gentle simmer, then cook uncovered for 8 minutes, until the broth tastes rounded and the pepper is fully tender.
4. Warm the beans. Stir in the drained cannellini beans and simmer for 5 minutes. Mash a small spoonful of beans against the side of the pan to lightly thicken the broth while leaving most of the beans whole.
5. Cook the shrimp. Nestle the shrimp into the simmering stew in a single layer. Cook for 2 to 3 minutes per side, turning once, until the shrimp are opaque, pink, and curled into a loose C shape. Avoid a tight O shape, which signals overcooking.
6. Finish and serve. Fold in the spinach, lemon zest, lemon juice, and parsley. Turn off the heat as soon as the spinach wilts, taste for salt and pepper, and spoon into bowls. Finish with feta and an extra pinch of lemon zest.

Tips from the test kitchen

• The key to a silky Mediterranean shrimp and white bean stew is a gentle simmer. A hard boil can split the broth and make the shrimp cook before the beans are hot.
• Pat the shrimp dry before adding them. Excess surface water lowers the temperature of the stew and dilutes the seasoning.
• Use low-sodium broth and taste after the feta is added. Feta varies widely in saltiness, so seasoning early can leave the finished bowl too salty.
• If your beans are very firm, give them the full five-minute simmer before adding shrimp; they should be creamy inside but still hold their shape.
• For general heart-smart cooking ideas, the American Heart Association guide to healthy fats is a useful reference for choosing oils.

Swaps and variations

• Use chickpeas instead of cannellini beans for a firmer bite; the calories stay similar, but protein and fiber may shift slightly by brand.
• Replace half the shrimp with flaky white fish, adding it for the final 5 to 6 minutes; this makes the stew softer and slightly lower in protein.
• Skip feta for a dairy-free bowl and add another teaspoon of olive oil at the table; fat stays similar while sodium usually drops.
• For another make-ahead seafood option, compare the method with these Mediterranean shrimp meal prep bowls; they use a drier format and hold their texture especially well.

Storage and meal prep

Cool leftovers within 2 hours, portion them into shallow airtight containers, and refrigerate for up to 3 days. Reheat gently in a covered saucepan over medium-low heat with a splash of broth until steaming; avoid a rolling boil so the shrimp stay tender. Freeze for up to 2 months, though shrimp may become firmer and spinach softer after thawing. For the best freezer texture, freeze the base without shrimp and add freshly cooked shrimp when reheating.

Nutrition per serving

Nutrient	Per serving
Calories	450 kcal
Protein	44 g
Fat	10 g
Total carbs	48 g
Fiber	12 g
Net carbs	36 g

Nutrition is an estimate and varies with brands, ingredient labels, and exact portion sizes.

Frequently asked questions

Can I make Mediterranean shrimp and white bean stew ahead?

Yes, this stew is excellent for next-day lunch, but shrimp are best reheated only once and gently. For several portions, cook the base ahead and add fresh shrimp as you reheat.

Can I use frozen shrimp?

Yes, thaw frozen shrimp overnight in the refrigerator or under cold running water, then pat them dry. Do not add them frozen because they will cool the broth and release extra water before the centers cook.

How do I know when the shrimp are cooked?

Shrimp are ready when the flesh is opaque pink, the centers are no longer gray, and each shrimp forms a loose C shape. Remove the pot from the heat promptly because carryover heat continues cooking them.

Can I make the stew without spinach?

Yes, leave it out or replace it with chopped kale. Kale needs 3 to 4 extra minutes in the broth to become tender, while baby spinach only needs the residual heat from the finished stew.

What should I serve with shrimp and white bean stew?

Serve it on its own for a complete bowl, or add toasted whole-grain bread for dipping. A crisp cucumber salad with lemon and herbs also brings freshness without competing with the tomato broth.

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