Creamy Vegan Tomato White Bean Stew
A rich, hearTy, and comforting plant-based stew perfect for weeknights. Made with tender white beans simmered in a luscious tomato and coconut base, this recipe is satisfying, budget-friendly, and full of nutrition.
Servings: 4
Calories: 360kcal
Ingredients
Base Stew Ingredients
- 2 tablespoons olive oil or avocado oil
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- ½ teaspoon chili flakes optional for heat
- 1 teaspoon salt adjust to taste
- ½ teaspoon ground black pepper
Main Components
- 2 cans 15 oz each white beans (cannellini or great northern), drained and rinsed
- 1 can 15 oz crushed tomatoes
- 1 tablespoon tomato paste
- 1 cup vegetable broth low sodium preferred
- 1 can 13.5 oz full-fat coconut milk
- 1 tablespoon nutritional yeast adds umami and depth
- 1 teaspoon maple syrup balances acidity
- Optional Add-ins / Garnishes
- 2 cups fresh spinach or kale stirred in at the end
- Fresh parsley or basil chopped (for garnish)
- Crusty bread or cooked rice for serving
- Lemon wedges for brightness
Instructions
Step 1: Sauté Aromatics
- In a large pot or Dutch oven, heat olive oil over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until soft and translucent.
Step 2: Add Garlic and Spices
- Stir in the minced garlic, smoked paprika, thyme, chili flakes (if using), salt, and black pepper. Cook for 1-2 minutes until fragrant — don’t let the garlic burn.
Step 3: Build the Tomato Base
- Add the tomato paste and cook for another 2 minutes, stirring to combine. Then pour in the crushed tomatoes and vegetable broth. Stir well and bring to a gentle simmer.
Step 4: Stir in the White Beans
- Add the drained white beans, stirring to coat them in the tomato base. Let it simmer for 10 minutes, allowing the flavors to deepen.
Step 5: Add Creaminess
- Pour in the coconut milk and add nutritional yeast and maple syrup. Stir everything together and let the stew gently simmer for another 10–12 minutes, stirring occasionally, until thickened and creamy.
Step 6: Optional Greens
- If using spinach or kale, stir it in during the last 2–3 minutes of cooking, just until wilted.
Step 7: Taste & Serve
- Taste and adjust seasoning as needed (add more salt, pepper, or chili flakes). Serve hot, garnished with fresh herbs and a squeeze of lemon, alongside crusty bread or rice.
Notes
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 360 kcal |
| Total Fat | 15g |
| Saturated Fat | 6g |
| Protein | 14g |
| Carbohydrates | 40g |
| Fiber | 10g |
| Sugars | 6g |
| Sodium | 600mg |