Vegan White Bean Stew
This hearty White Bean Stew brings all the rich, fresh flavors of Tuscan cuisine to the table with an added bonus: it’s completely vegan! It’s the perfect family dinner for a busy weeknight or an easy meal prep recipe!
You’ll Love This
- It’s quick and easy! Tuscan cooking is all about simple, inexpensive meals (“cucina povera” or “poor cooking”), and this white bean stew fits right in. It all comes together in one pot, and it’s on the table in just over a half-hour.
- It’s unbelievably hearty and flavorful! Even your biggest eaters won’t notice this is vegan. All these veggies, in a creamy broth, with rich white beans will make sure everyone leaves the table satisfied. Serve it with some crusty bread and a simple garden salad for a balanced meal!
- It’s loaded with vegetables! Have I mentioned all these veggies? The hardest part of a vegan main course is usually protein, but the addition of Great Northern white beans ensures that your family is getting lots of good, plant-based protein and fiber.
Ingredients and Substitutions
- Olive Oil – This is our family’s favorite brand of olive oil. Try to find something cold-pressed and organic.
- Mirepoix (onion, carrot, celery) – This classic trio is the base for so many delicious soups and stews and it gets the job done in this dish by creating a delicious aromatic flavor base.
- Fresh Garlic – If you’re in a pinch you could use 1/2-1 teaspoon garlic powder in place of the freshly sliced garlic, but I highly recommend keeping a head of garlic in your pantry for days when you need a hearty vegan soup or Tuscan pasta.
- Dried thyme, oregano, and sage – You could also use Italian seasoning in place of this dried herb trio. But I love the flavors that they each bring to the stew.
- Tomato Paste – For those who don’t use tomato paste often, I recommend buying an 8 oz. can of it, using what you need and then freezing the rest. I like to flatten it in a small Ziploc baggy so it doesn’t take up much space in the freezer. Then when I need tomato paste for a recipe, I slice off a bit of the frozen tomato paste and pop the rest back in the freezer. It will stay good in the freezer for several months.
- Sun-Dried Tomatoes – This is an ingredient that I have grown accustom to keeping a jar or two of in the cupboard at all times. Whether I’m throwing together Mediterranean Flatbread, Creamy Tuscan Pasta, or this stew – I always prefer to use oil-packed julienne cut sun-dried tomatoes.
- Great Northern Beans – You can also use cannellini beans or even pinto beans in place of the Great Northern beans.
- Vegetable Stock – You can also use veggie broth in place of the stock. I just prefer the extra richness and flavor that stock brings to this stew.
- Full-Fat Canned Coconut Milk – This is our favorite brand of coconut milk. You want to make sure you’re using a full-fat canned coconut milk – not coconut milk from a carton or light coconut milk.
- Split Red Lentils – Split red lentils work well in this stew because they cook quickly in the rich broth. You could use other lentils in their place, just keep in mind that other varieties of lentils take considerably longer to cook so you’ll need to increase the cooking time.
- Kale – You could also fresh spinach in place of the fresh kale.
- Apple Cider Vinegar – This may seem like an odd ingredient, but trust me here! The vinegar is going to boost all the other flavors of the dish and cut the richness from the coconut milk. You could also use white wine vinegar or red wine vinegar in it’s place.
Instructions
Saute onion, carrot, and celery along with a couple pinches of salt and pepper in olive oil in a large pot.
Add garlic, oregano, thyme, and sage along with a couple pinches of salt and pepper and cook for another minute.
Create a well in the pot. Reduce heat to medium, and add tomato paste directly to the surface of the pot.
Cook, stirring frequently, until the tomato paste turns brick red. Add a splash of veggie stock and deglaze the pan, scraping all the yummy bits off the bottom of the pan.
Add sun-dried tomato, white beans, veggie stock, and coconut milk to the pot along with a couple pinches of salt and pepper. Bring to a simmer over medium-high heat.
Once simmering, add lentils. Reduce heat to low and simmer for 10 minutes. Stir in kale until wilted.
Then add apple cider vinegar then season to taste with salt and pepper.
Garnish with fresh chopped parsley, vegan Parmesan, and croutons!
Tips
- This is a great meal prep recipe! The rich, warm Tuscan flavors in this soup deepen beautifully with a little extra time. Make this white bean stew ahead of time or just store leftovers in the fridge for the rest of the week. It will thicken a bit, so add a splash of veggie broth before reheating.
- Don’t rush the veggies! When you’re in a rush, it seems silly to cook the veggies first. Why not just put everything in the pot and cook it together? There’s actual science about chemical reactions related to aromatic compounds, but what it comes down to is this: Sauteing the veggies well, in the beginning, creates a smoother, more balanced, better integrated (and slightly sweeter) flavor for the whole dish.
- Skip the coconut milk for a brothy soup! I like the deep, hearty flavors of Italian white bean soup in a creamy soup, but if you prefer a clearer broth, just skip the coconut milk! (If you’re worried about the flavor of the coconut milk, though, rest assured: It will add the tiniest bit of sweetness, but no noticeable coconut flavor.)
The main difference between soup and stew is the amount of liquid in the dish. A soup is primarily liquid. A stew is primarily large chunks of meat and/or veggies with just enough liquid to stew the other ingredients.
All white beans are the best white beans! Which ones are the best for a given recipe depends on what flavors your working with, how they’re being cook, and what you want them to do.
Cannellini beans have an earthy flavor profile and hold their shape well when cooked. This makes them best for soups, stews, and chilies with a hearty, earthy feel.
Great Northern beans have a slightly nutty flavor profile, but also adopt the flavors around them very well. They also hold their shape and texture when cooked, so they’re best in soups, stews, and chilies where you want to add just a touch of rich, fatty texture.
Navy beans are smaller and round than cannellini or Great Northern beans. They cook quickly and mash smoothly. They’re best for thickening soups and stew, or blending into bean dips.
Baby lime beans are small and have a creamy, buttery flavor. They’re also very starchy and are best for soups or stews that want a thicker broth or and extra touch of creamy texture.
Most white beans are generous about adopting the flavors of whatever they are cooked with. So you don’t need to worry about flavoring them first, if you’re using them in this stew. The mirepoix, dried herbs, fresh garlic, tomato paste, and sun-dried tomatoes are going to come together to flavor the white beans in a rich, hearty broth. And don’t worry – you won’t taste the coconut flavor of the coconut milk in this stew, but it does give it a luxuriously creamy texture.
The main difference between cannellini beans and Great Northern beans are the size and subtle flavor notes. Cannellini beans are larger than Great Northern beans, and generally have a more earthy flavor – while Great Northern beans are slightly nutty. Both, however, blend well with the other flavors they are cooked with, and both hold their shape well during cook, so they are virtually interchangeable.
White Bean Stew
This hearty White Bean Stew brings all the rich, fresh flavors of Tuscan cuisine to the table with an added bonus: it’s completely vegan! It’s the perfect family dinner for a busy weeknight or an easy meal prep recipe!
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 8 servings 1x
- Category: Main Dish
- Method: Stove Top
- Cuisine: American
- Diet: Vegan
Ingredients
- 2 tablespoons olive oil (or sun-dried tomato oil)
- 1 yellow onion, diced
- 1 cup sliced carrot
- 1 cup sliced celery
- 6 cloves garlic, minced
- 2 teaspoons dried thyme
- 1 teaspoon dried oregano
- 1/4 teaspoon dried sage
- 2 tablespoons tomato paste
- 1/2 cup julienne cut oil packed sun dried tomatoes
- 3 (15 oz.) cans Great Northern beans, drained and rinsed
- 32 oz. vegetable stock
- 1 (13.5 oz.) can full-fat coconut milk
- 1/2 cup uncooked split red lentils, optional
- 3 cups chopped kale
- 1 teaspoon apple cider vinegar
- Kosher salt
- fresh cracked pepper
For serving:
- fresh chopped parsley
- vegan Parmesan
- homemade croutons
Instructions
- Heat oil in a large pot over medium-high heat.
- Add onion, carrot, and celery along with a couple pinches of salt and pepper. Cook, stirring frequently for 8 minutes.
- Add garlic, oregano, thyme, and sage along with a couple pinches of salt and pepper. Cook, stirring frequently for 1 minute.
- Create a well in the pot. Reduce heat to medium and add tomato paste directly to the surface of the pot and cook, stirring frequently, until the tomato paste turns brick red. Add a splash of veggie stock and deglaze the pan, scraping all the yummy bits off the bottom of the pan.
- Add sun-dried tomato, white beans, veggie stock, and coconut milk to the pot along with a couple pinches of salt and pepper. Bring to a simmer over medium-high heat.
- Once simmering, add lentils. Reduce heat to low and simmer for 10 minutes. Stir in kale until wilted.
- Then add apple cider vinegar then season to taste with salt and pepper.
- Garnish with fresh chopped parsley, vegan Parmesan, and croutons!
Notes
This is a great meal prep recipe! The rich, warm Tuscan flavors in this soup deepen beautifully with a little extra time. Make this ahead or just store leftovers in the fridge for the rest of the week. It will thicken a bit, so add a splash of veggie broth before reheating.
Don’t rush the veggies! When you’re in a rush, it seems silly to cook the veggies first. Why not just put everything in the pot and cook it together? There’s actual science about chemical reactions related to aromatic compounds, but what it comes down to is this: Sauteing the veggies well, in the beginning, creates a smoother, more balanced, better integrated (and slightly sweeter) flavor for the whole dish.
Skip the coconut milk for a brothy soup! I like the deep, hearty flavors of Italian white bean soup in a creamy soup, but if you prefer a clearer broth, just skip the coconut milk! (If you’re worried about the flavor of the coconut milk, though, rest assured: It will add the tiniest bit of sweetness, but no noticeable coconut flavor.)
Nutrition
- Serving Size:
- Calories: 408
- Sugar: 5 g
- Sodium: 324.8 mg
- Fat: 11.7 g
- Saturated Fat: 6.3 g
- Carbohydrates: 60.2 g
- Fiber: 17.1 g
- Protein: 19.8 g
- Cholesterol: 0 mg
Every winter I make one giant pot of Vegan White Bean Stew about every 3 weeks. I freeze it and pass it out to friend one quart at a time. Of course, I keep plenty for myself.
Sometimes I add some croutons and some hot sauce other times, I add Apple Cider Vinegar. You can dress it up or eat it as is, either way, it makes comfort food during colder months.
I almost forgot! I have frozen it for 2 years at a time and it defrosts and taste fresh every time.
I have had this recipe bookmarked for quite a while and decided to make it today. Oh my God!!! what was I waiting for. I made it exactly as written and my wife told me this is her favorite soup I have ever made. She now wants me to make it again for Christmas dinner for the family. Thank you for an amazing recipe that I can share with our family.
Awww that is such a compliment, Manny! Thank you for the honor of sharing my recipe with your family. And thanks so much for taking the time to leave a review – I really appreciate it 🙂
This is so delicious. How long will is keep in the refrigerator or can it be frozen?
Thank you!
This will stay good in the fridge for about a week. And you can freeze it for up to 3 months. Can’t wait to hear what you think, Sue!
When I made it last winter, I forgot one frozen container. I defrosted it and heated it up fist week of November. It was just as good as it was last winter.
Yeah, it lasts for a while in the freezer!
Wow! That’s great to know, Quincy! SO glad to hear you enjoyed this white bean stew 🙂
Such a hearty meal for soup season! Loved this as a replacement for always making chili!
I could not agree more! Super hearty, simple, and delicious. This white bean stew is one of our family’s favorites also. Thank you for taking the time to leave a review, April – I really appreciate it 🙂
I love this recipe. I have just made this stew, with a few hiccups along the way. I only had 2 cans of beans instead of 3. I knew that would make it more of a hearty soup than a stew, but I was OK with that. Besides, I had that can of coconut milk sitting in my pantry. Well, it must have been sitting there a while because when I poured it in, it curdled. It only affects its looks, because it still tastes great. I will definitely make it again, with the correct number of cans and a fresh can of coconut milk!
I absolutely love it !! Made it twice now . I didn’t use lentils because I only found whole ones not split and didn’t think it would cook right . The only suggestion the recipe is 40 pages . Wish it was smaller so it would be easier to follow .
Amazing recipe thanks for sharing
This recipe is so delicious! It will be on a regular rotation. Thank you so much!
So very good.
I’m so glad that you enjoyed this white bean stew, Jo Ellen! Thanks so much for leaving a review – I really appreciate it 🙂
Wow, so good!
This soup is one of my favorites I’ve ever made!! Thank you for the delicious recipe! I added a little smoked paprika at the end too and it gave it a little smoky twist 🙂
Oohhhh I love the addition of smoked paprika!! That would be a delicious addition. If you’re into smoky bean meals, you should definitely check out my brothy beans! They are made with tons of smoky paprika and are similar to this stew! https://midwestfoodieblog.com/butter-beans/
Amazing recipe! Will be cooking this recipe more often for sure.
I love this hearty stew! I’ve made it twice, following the recipe exactly and it’s a winner. I love scooping it up with crusty bread that I’ve brushed with olive oil and grilled.
Hi Kylie, I’m planning to make this without the coconut milk. Do you recommend anything nondairy to thicken the broth? Something like arrowroot, potato starch or maybe glucomannan? Thank you!
You could try using an immersion blender or high speed blender to blend part of the stew – that would be an easy way to thick it up without adding anything else. But otherwise yes, any type of slurry made with the above mentioned ingredients. Hope that helps! Can’t wait to hear what you think if you make it!!
Thank you! I’ll be sure to post a review after I make it. Thanks again.
Absolutely delicious! I used all ingredients just as described. I did have to cook the lentils longer than 10 minutes, but the flavor was fantastic. I also blended mine just a bit with an immersion blender to make it extra creamy. Thank you for a delicious recipe!
Love that you blended it a bit – great idea! I’m so glad that you enjoyed this recipe 🙂 Thanks for leaving a review – I really appreciate it!