Creamy Vegan Tоmаto White Bеan Stеw is a dish that warms you up on cold nights . It’s super creamy even without milk and packed with good stuff to keep you full . Perfect for a quick family dinner or just when you need something cozy .
One thing that makes this stew special is the nutrition it brings . White beans give you lots of fiber and plant protein , and tomatoes add vitamins and antioxidants . All together , it makes a bowl that fills you up and still feels light enough for a healthy meal .
You can tweak this recipe any way you want . Add more spice if you like heat , toss in some extra veggies if you have them , or swap beans for lentils . It’s easy to make it just right for your taste .
The Origin of Tomato and Bean Stews
Tomato stews go back to the 1800s , when people outside South America finally started using tоmаtos a lot . They mixed tomatoes with beans and spices to make a filling meal . Today you can find versions of this stew in lots of places around the world .
Beans are a big deal in vegan meals because they give you protein and fiber . They help you feel full and keep your digestion happy . That’s why beans show up in so many stew recipes .
From spicy chili in the US to a chickpea stew in the Mediterranean , tomato and bean combos prove you can make amazing comfort food with simple pantry staples .
Why This Recipe Stands Out
This Creamy Vegan Tomato White Bean Stew stands out because it’s so creamy without any dairy . A splash of coconut milk does the trick , giving the stew a rich taste .
Also , it’s super versatіle . Want more spice ? Throw in chili flakes . Have leftover squash ? Chop it up and add it . You can change it each time you cook and never get bored .
It’s great for cold days but also works on warmer ones since it’s not too heavy . Make it ahead for easy meals all week .
Key Ingredients
Gather these fresh and pantry staples to make your stew:
Fresh Ingredients
- Tomatoes: Fresh or canned , they give the stew its bright flavor and color .
- White Beans: Cannellini or great northern are best for protein and fiber .
- Veggies: Onion , garlic , carrots , celery—classic flavors that build a tasty base .
- Herbs & Spices: Basil , oregano , paprika , salt . They bring the aroma and depth .
Pantry Ingredients
- Vegetable Broth: Low-sodium is better so you control the salt .
- Nutritional Yeast: Adds a cheesy taste without dairy .
- Coconut Milk: For that creamy texture and hint of sweetness .
Preparation Tools
- Pot: A big pot or Dutch oven for even cooking .
- Wooden Spoon: To stir without scratching your pot .
- Blender: An immersion blender makes it smooth , or use a regular blender in batches .
Detailed Recipe for Creamy Vegan Tomato White Bean Stew
Ingredients
- Fresh or canned tomatoes (28 oz): Choose what’s best for you .
- Canned white beans (15 oz): Rinse and drain them well .
- Chopped veggies: 1 onion , 3 cloves garlic , 2 carrots , 2 celery stalks .
- Vegetable broth (4 cups): Low-sodium if possible .
- Coconut milk (1 can): Gives creaminess .
- Herbs & spices: 1 teaspoon basil , 1 teaspoon oregano , 1 teaspoon paprika , salt to taste .
Directions
- Prep & Chop: Wash and dice all your veggies the same size so they cook evenly .
- Sauté Aromatics: Heat oil in the pot . Add onions and garlic , cook until clear and fragrant .
- Add Veggies: Stir in carrots and celery . Cook for about 5 minutes until they start to soften .
- Incorporate Tomatoes: Add tomatoes , break them up with your spoon . Mix well .
- Simmer with Broth: Pour in broth . Bring to a low boil , then let it simmer for 15–20 minutes .
- Add Beans & Creaminess: Stir in beans and coconut milk . Simmer gently for 10 more minutes .
- Final Adjustments: Season with salt and herbs . Remove from heat and let rest for a few minutes .
Cooking Tips & Variations
- Add spinach or kale at the end for extra greens .
- Toss in red pepper flakes or jalapeño for heat .
- Swap beans with black beans , chickpeas , or lentils .
- Store leftovers in the fridge for up to a week . Reheat on stove or in microwave .
Nutritional Information
- Calories: 250 per serving
- Protein: 10g
- Carbs: 40g
- Fats: 7g (from coconut milk)
It’s also high in fiber , vitamins , and minerals , so it’s a real meal in a bowl .
Serving Suggestions
- Crusty Bread: Great for dunking into the stew .
- Rice or Quinoa: Makes it extra filling .
- Simple Salad: A green salad adds a nice crunch .
FAQs: Answering Your Most Common Questions
What beans can I use for this stew?
You can use navy beans , chickpeas , or kidney beans , if you want something different from white beans . They all work pretty well .
Can I make this stew ahead of time?
Yes , absolutely . It stores in the fridge for up to a week . Just heat it up on the stove before serving .
How do I make this stew spicier?
Add cayenne pepper , chili flakes , or fresh jalapeños while cooking . Adjust to how hot you like it .
Is this stew gluten-free?
Yes . There’s no wheat here . Just check your broth and pantry items to make sure they’re gluten-free .
Can I freeze Creamy Vegan Tomato White Bean Stew?
Yes , you can freeze it for up to 3 months . Leave space in the container so it can expand . Thaw and reheat when you’re ready .
Conclusion
Creamy Vegan Tomato White Bean Stew is tasty , healthy , and easy to make . It’s perfect for any time of year and easy to change up so you never get bored . Give it a try and let us know how you made it your own!
Creamy Vegan Tomato White Bean Stew
Equipment
- 1 large pot
- 1 measuring cups and spoons
- 1 cutting board
- 1 can opener
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 medium red bell pepper, diced
- 2 cans (15 ounces each) diced tomatoes
- 2 cans (15 ounces each) white beans, drained and rinsed You can substitute with any beans of your choice.
- 1 can (13.5 ounces) coconut milk
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- to taste salt
- to taste pepper
- for garnish fresh basil leaves
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion, carrot, and red bell pepper. Sauté for about 5 minutes or until the vegetables are softened.
- Stir in the minced garlic and cook for an additional minute, until fragrant.
- Add the canned diced tomatoes, white beans, coconut milk, and vegetable broth to the pot. Stir in the oregano, thyme, smoked paprika, salt, and pepper.
- Bring the mixture to a simmer and let it cook for 20 minutes, stirring occasionally.
- After 20 minutes, taste and adjust the seasoning if needed.
- Serve the stew hot, garnished with fresh basil leaves.
