Creamy Vegan Tomato White Bean Stew
Highlighted under: Healthy & Light
Savor the rich and creamy goodness of this Vegan Tomato White Bean Stew that warms both heart and soul. Packed with protein-rich white beans, vibrant tomatoes, and a medley of fresh herbs and spices, this stew is perfect for cozy nights or meal prep. It’s not only delicious but also incredibly easy to make, offering a delightful blend of flavors that will please everyone, regardless of dietary preference.
This Vegan Tomato White Bean Stew is not just a meal; it's an experience. It's all about hearty and wholesome ingredients coming together to create a dish that nourishes the body and soul. Enjoy every warm spoonful!
Why You'll Love This Recipe
- Creamy, comforting, and bursting with flavor.
- Simple ingredients that you probably already have.
- Perfect for meal prep or cozy family dinners.
Nutritional Benefits
This Creamy Vegan Tomato White Bean Stew is a powerhouse of nutrition. White beans are not only a great source of protein but also packed with fiber, making them an excellent choice for maintaining digestive health and promoting satiety. The addition of tomatoes brings a wealth of vitamins, particularly vitamin C and antioxidants like lycopene, which are known to support heart health and fight inflammation.
Coconut milk adds a rich creaminess to the stew while providing healthy fats that boost energy levels and enhance nutrient absorption. This stew is perfect for anyone looking to enjoy a meal that is not only delicious but also nourishing, particularly in colder months when hearty foods are most needed.
Meal Prep and Storage Tips
One of the best aspects of this stew is its versatility for meal prep. It can be made in large batches and stored in the refrigerator for up to five days, making it an ideal choice for busy individuals or families. Simply divide the stew into individual servings to make it easy to grab and go during hectic weekdays.
If you're looking to store it for longer, consider freezing leftovers in airtight containers. This Creamy Vegan Tomato White Bean Stew can be frozen for up to three months, allowing you to enjoy a warm, hearty meal at any time. Just be sure to thaw it in the fridge overnight and reheat on the stovetop or in the microwave when you're ready to enjoy.
Variations and Customizations
Feel free to get creative with this recipe by adding your favorite vegetables. Spinach, kale, or bell peppers can enhance the nutritional profile while adding vibrant colors to the dish. You can also incorporate different beans, such as kidney or cannellini beans, for a change in texture and flavor.
For a spicy kick, consider adding red pepper flakes or diced jalapeños during the cooking process. Alternatively, if you love the taste of fresh herbs, top your bowl with basil, cilantro, or thyme just before serving. The possibilities are endless, allowing you to make this stew a reflection of your personal taste preferences.
Ingredients
Creamy Vegan Tomato White Bean Stew Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 1 can (15 oz) white beans, drained and rinsed
- 2 cups vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup coconut milk
- Fresh parsley for garnish
Gather all your ingredients before you start cooking for a smoother process!
Cooking Steps
Sauté the Onion and Garlic
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent. Add the minced garlic and cook for another 1-2 minutes until fragrant.
Add the Tomatoes and Beans
Stir in the diced tomatoes and white beans, followed by the vegetable broth. Add the dried basil, oregano, salt, and pepper. Bring to a boil, then reduce the heat and let it simmer for 15 minutes.
Add Coconut Milk and Blend
Stir in the coconut milk and allow the stew to heat through for another 5-10 minutes. For a creamier texture, use an immersion blender to blend part of the stew.
Serve and Garnish
Serve hot, garnished with fresh parsley. Enjoy!
Make adjustments and personalize the recipe as desired!
Serving Suggestions
This Creamy Vegan Tomato White Bean Stew pairs beautifully with crusty bread, making it the perfect choice for a hearty meal. A slice of whole-grain bread is not only delicious but also adds extra fiber, enhancing the stew’s nutritional value. Consider serving it alongside a simple mixed greens salad for a well-rounded dinner.
For a truly comforting experience, you can also serve it over cooked quinoa or brown rice, which will soak up the flavorful broth. This not only elevates the dish but also transforms it into a complete meal rich in protein and complex carbohydrates.
Enhancing the Flavor
To add depth to the flavor of your stew, consider sautéing some chopped carrots or celery along with the onion and garlic. These additions will provide a subtle sweetness and additional layers of flavor that complement the tomatoes and beans beautifully.
If you’re a fan of umami-rich flavors, adding a splash of balsamic vinegar or a spoonful of miso can significantly enhance the stew's taste, bringing all the ingredients together harmoniously. Just a small tweak can take this dish from good to gourmet!
Questions About Recipes
→ Can I make this stew in advance?
Absolutely! This stew tastes even better the next day and can be refrigerated for up to 3 days.
→ Can I freeze the stew?
Yes, this stew freezes well. Simply cool it completely, then transfer to an airtight container and freeze for up to 3 months.
Creamy Vegan Tomato White Bean Stew
Savor the rich and creamy goodness of this Vegan Tomato White Bean Stew that warms both heart and soul. Packed with protein-rich white beans, vibrant tomatoes, and a medley of fresh herbs and spices, this stew is perfect for cozy nights or meal prep. It’s not only delicious but also incredibly easy to make, offering a delightful blend of flavors that will please everyone, regardless of dietary preference.
Created by: Emma
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4.0
What You'll Need
Creamy Vegan Tomato White Bean Stew Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 1 can (15 oz) white beans, drained and rinsed
- 2 cups vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup coconut milk
- Fresh parsley for garnish
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent. Add the minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the diced tomatoes and white beans, followed by the vegetable broth. Add the dried basil, oregano, salt, and pepper. Bring to a boil, then reduce the heat and let it simmer for 15 minutes.
Stir in the coconut milk and allow the stew to heat through for another 5-10 minutes. For a creamier texture, use an immersion blender to blend part of the stew.
Serve hot, garnished with fresh parsley. Enjoy!
Nutritional Breakdown (Per Serving)
- Protein: 15g
- Fat: 12g
- Carbohydrates: 45g
- Fiber: 12g