I’m excited to share my latest bean stew recipe. I’ve blended olive oil, garlic, and juicy cherry tomatoes with hearty white beans to create a plant-based masterpiece. Coconut milk, fresh greens, and herbs come together in this dish to offer both nourishment and flavor. Savor this nutritious bowl.
I recently discovered the magic behind my Creamy Vegan Tomato White Bean Stew and thought I’d share this quick recipe that really stands out for me. I started by heating up 2 tablespoons of olive oil in a pot and sautéing a chopped medium yellow onion along with 3 garlic cloves until they turned soft.
Then I tossed in some halved cherry tomatoes, a can of white beans that I drained and rinsed, and a couple tablespoons of tomato paste. Once everything got a chance to mingle, I added 2 cups vegetable broth and 1 cup unsweetened coconut milk, letting the stew simmer until the flavors came together.
I finished it off with a handful of chopped spinach, a sprinkle of dried basil and dried oregano, plus a pinch of red pepper flakes for a little kick. This wholesome dish is not only a satisfying vegan dinner but also a brilliant meatless meal when you want something different.
Enjoy giving it a try!
Why I Like this Recipe
I like this recipe because:
1. I love how quickly it comes together and always leaves me feeling really satisfied.
2. I appreciate that it’s super healthy while still being super comforting.
3. I enjoy the mix of flavors and textures, especially with the creamy coconut milk and hearty white beans.
4. I dig that it’s dairy-free and plant based, which fits perfectly with my lifestyle.
This recipe has a really comforting flavor that makes it an awesome option for an easy lunch or dinner. It’s dairy free and totally plant based, and it’s packed with good-for-you ingredients like hearty white beans, fresh cherry tomatoes, and nutrient dense greens. I like how it all comes together in about 25 minutes, which is perfect for when I’m in a rush but still want something delicious. It may not be perfect every time, but its cozy taste always makes up for it.
Ingredients
- Olive oil infuses the stew with healthy fats and a smooth, rich flavor.
- Yellow onion and garlic delivers aromatic depth, supporting natural sweetness and extra zest.
- Cherry tomatoes offers a burst of tangy, mildly sweet taste along with antioxidants.
- White beans brings protein and fibre, making the stew hearty and satisfyin.
- Tomato paste intensifies the natural tomato flavor and deepens the broth color.
- Coconut milk adds a creamy texture while balancing savory herbs with a bit of sweetness.
- Spinach or kale provides vital nutrients and a fresh, earthy bite to each spoonful.
- Seasonings like basil, oregano, and red pepper flakes subtly enliven the stew’s character.
Ingredient Quantities
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 garlic cloves, minced
- 1 pint cherry tomatoes, halved
- 1 can (15 oz) white beans, drained and rinsed
- 2 tablespoons tomato paste
- 2 cups vegetable broth
- 1 cup unsweetened coconut milk (or your favorite plant cream)
- 3 cups chopped spinach or kale
- 1 teaspoon dried basil
- 1/2 teaspoon dried oregano
- A pinch of red pepper flakes (if you like a little heat)
- Salt and pepper to taste
- Fresh basil leaves for garnish (optional)
How to Make this
1. Heat 2 tablespoons olive oil in a large pot over medium heat.
2. Add 1 chopped yellow onion and 3 minced garlic cloves, cooking until the onion gets soft and a bit translucent, about 3 to 4 minutes.
3. Mix in 1 pint of halved cherry tomatoes and let them soft slightly for around 2 minutes.
4. Stir in 2 tablespoons tomato paste and the can of white beans (drained and rinsed) so they coat in the tomatoy mix.
5. Pour in 2 cups vegetable broth and 1 cup unsweetened coconut milk (or any plant cream you like), stirring well to combine all the ingredients.
6. Sprinkle in 1 teaspoon dried basil, 1/2 teaspoon dried oregano, and a pinch of red pepper flakes if you like a bit of spice.
7. Bring the stew to a gentle simmer and let it cook for about 10 minutes so all the flavors come together.
8. Add 3 cups chopped spinach (or kale) and stir until the greens are wilted and tender, about 2 minutes.
9. Taste and season with salt and pepper as needed.
10. Serve hot, garnished with fresh basil leaves if you like. Enjoy your hearty vegan stew!
Equipment Needed
1. Large pot – You need this to heat the oil and simmer all the ingredients so they cook evenly
2. Cutting board – Essential for chopping the onion, garlic, tomatoes and greens without cutting your counter
3. Chef’s knife – Helps you to chop veggies quickly and safe, which is key for this recipe
4. Measuring cups and spoons – Needed to get the exact amounts of olive oil, broth, coconut milk and spices
5. Wooden spoon or spatula – Best for stirring the mix so the tomato paste and spices coat the beans well
6. Can opener – Handy for opening the can of white beans unless you already prepped them
7. Stove – Obviously required to heat the pot on medium heat and bring the stew to a nice simmer
FAQ
Creamy Vegan Tomato White Bean Stew Recipe Substitutions and Variations
- Olive Oil: If you dont have olive oil, you can use avocado or melted coconut oil instead.
- Cherry Tomatoes: You can sub in diced roma tomatoes or even use canned diced tomatoes (drained) if fresh ones aren’t available.
- White Beans: Cannellini beans or chickpeas work well as an alternative to white beans, depending on your preference.
- Unsweetened Coconut Milk: Try cashew cream or almond milk (mixed with a pinch of tahini) as a substitute for coconut milk.
- Vegetable Broth: If you dont have any vegetable broth, a water bouillon mix will do the trick as a quick fix.
Pro Tips
1. Try letting the onions and garlic cook until they’re just a bit brown, it brings out a sweeter flavor but dont overdo it or they’ll get bitter.
2. Mash a few of the white beans right in the pot if you want a creamier texture, it helps thicken the stew and makes it extra hearty.
3. Add the spinach or kale late in the cooking process so they dont lose their color and flavor, keeping the greens fresh.
4. Taste as you go and season gradually, sometimes a little extra salt or pepper midway can really bring all the flavors together.
Creamy Vegan Tomato White Bean Stew Recipe
I'm excited to share my latest bean stew recipe. I've blended olive oil, garlic, and juicy cherry tomatoes with hearty white beans to create a plant-based masterpiece. Coconut milk, fresh greens, and herbs come together in this dish to offer both nourishment and flavor. Savor this nutritious bowl.
4
servings
200
kcal
Equipment: 1. Large pot – You need this to heat the oil and simmer all the ingredients so they cook evenly
2. Cutting board – Essential for chopping the onion, garlic, tomatoes and greens without cutting your counter
3. Chef’s knife – Helps you to chop veggies quickly and safe, which is key for this recipe
4. Measuring cups and spoons – Needed to get the exact amounts of olive oil, broth, coconut milk and spices
5. Wooden spoon or spatula – Best for stirring the mix so the tomato paste and spices coat the beans well
6. Can opener – Handy for opening the can of white beans unless you already prepped them
7. Stove – Obviously required to heat the pot on medium heat and bring the stew to a nice simmer
Ingredients
-
2 tablespoons olive oil
-
1 medium yellow onion, chopped
-
3 garlic cloves, minced
-
1 pint cherry tomatoes, halved
-
1 can (15 oz) white beans, drained and rinsed
-
2 tablespoons tomato paste
-
2 cups vegetable broth
-
1 cup unsweetened coconut milk (or your favorite plant cream)
-
3 cups chopped spinach or kale
-
1 teaspoon dried basil
-
1/2 teaspoon dried oregano
-
A pinch of red pepper flakes (if you like a little heat)
-
Salt and pepper to taste
-
Fresh basil leaves for garnish (optional)
Directions
- Heat 2 tablespoons olive oil in a large pot over medium heat.
- Add 1 chopped yellow onion and 3 minced garlic cloves, cooking until the onion gets soft and a bit translucent, about 3 to 4 minutes.
- Mix in 1 pint of halved cherry tomatoes and let them soft slightly for around 2 minutes.
- Stir in 2 tablespoons tomato paste and the can of white beans (drained and rinsed) so they coat in the tomatoy mix.
- Pour in 2 cups vegetable broth and 1 cup unsweetened coconut milk (or any plant cream you like), stirring well to combine all the ingredients.
- Sprinkle in 1 teaspoon dried basil, 1/2 teaspoon dried oregano, and a pinch of red pepper flakes if you like a bit of spice.
- Bring the stew to a gentle simmer and let it cook for about 10 minutes so all the flavors come together.
- Add 3 cups chopped spinach (or kale) and stir until the greens are wilted and tender, about 2 minutes.
- Taste and season with salt and pepper as needed.
- Serve hot, garnished with fresh basil leaves if you like. Enjoy your hearty vegan stew!
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 300g
- Total number of serves: 4
- Calories: 200kcal
- Fat: 8g
- Saturated Fat: 2g
- Trans Fat: 0g
- Polyunsaturated: 0.8g
- Monounsaturated: 5g
- Cholesterol: 0mg
- Sodium: 225mg
- Potassium: 700mg
- Carbohydrates: 24g
- Fiber: 3g
- Sugar: 6g
- Protein: 4.5g
- Vitamin A: 1500IU
- Vitamin C: 20mg
- Calcium: 150mg
- Iron: 3mg
