Creamy Vegan Tomato White Bean Stew – Hearty, Cozy & Plant-Based

This Creamy Vegan Tomato White Bean Stew is a soul-warming, pantry-friendly meal that brings rich flavor and comforting texture in every bite. Made with tender white beans, velvety tomato broth, and aromatic herbs, it’s a plant-based twist on rustic European-style stews — simple enough for a weeknight, cozy enough for a cold evening.

Creamy without any dairy, this stew gets its lush texture from blended beans and optional coconut milk or cashew cream. Serve it with crusty bread, spooned over grains, or on its own for a deeply satisfying vegan main that’s nourishing and full of flavor.

Ingredients Overview

This stew is built on wholesome, budget-friendly ingredients — many of which may already be in your pantry:

• White Beans: Cannellini or Great Northern beans are soft, creamy, and absorb flavor beautifully. Use canned for convenience or cooked-from-dry for extra richness.

• Canned Crushed Tomatoes: The tomato base gives depth, umami, and color. You can use fire-roasted for extra smokiness.

• Onion, Garlic & Celery: A classic aromatic trio that forms the flavor base. You can also add carrots or leeks.

• Vegetable Broth: For body and depth. Use low-sodium to control salt levels.

• Herbs:

  • Thyme and Rosemary add earthy, Mediterranean notes.

  • Bay Leaf deepens the broth.

• Olive Oil: For sautéing and richness. You can add a drizzle at the end for extra flavor.

• Coconut Milk or Cashew Cream: Adds the creamy texture without dairy. Use full-fat coconut milk for a silkier finish.

• Spinach or Kale (optional): Add greens for color, nutrients, and texture.

• Red Pepper Flakes (optional): For a subtle heat.

Ingredient Variations & Tips

• No Coconut Milk? Blend ½ cup soaked cashews with ¾ cup water until smooth, or use any unsweetened non-dairy milk.

• More Protein? Add a handful of cooked quinoa or stir in extra beans.

• Extra Veggies? Try zucchini, diced carrots, or mushrooms for a heartier stew.

This recipe is incredibly forgiving — just stick to the base flavors and adjust seasoning to taste.

Step-by-Step Instructions

1. Sauté the Aromatics

Heat 2 tablespoons olive oil in a large pot over medium heat.

Add:

• 1 medium yellow onion, diced

• 2 celery stalks, diced

• Optional: 1 small carrot, diced

Sauté for 5–6 minutes until soft and translucent. Stir in:

• 4 cloves garlic, minced

• ½ tsp salt

• ¼ tsp black pepper

• ¼ tsp red pepper flakes (optional)

Cook for another minute until fragrant.

2. Add Tomatoes and Herbs

Stir in:

• 1 (28 oz) can crushed tomatoes

• 1 teaspoon dried thyme

• 1 teaspoon dried rosemary

• 1 bay leaf

Simmer uncovered for 5 minutes to reduce slightly.

3. Add Beans and Broth

Stir in:

• 2 (15 oz) cans white beans, drained and rinsed

• 2½ cups vegetable broth

Bring to a simmer. Cook for 15–20 minutes uncovered, stirring occasionally.

At this stage, you can use a spoon or potato masher to gently mash some of the beans in the pot. This naturally thickens the stew and adds creaminess without blending.

4. Stir in Creamy Element

Add:

• ½ cup full-fat coconut milk (or cashew cream)

Stir and let the stew simmer for another 5–7 minutes. Taste and adjust seasoning — add more salt, pepper, or herbs if needed.

If using leafy greens, stir in 2 cups fresh spinach or kale and cook until wilted.

5. Serve Warm

Ladle into bowls and garnish with:

• A drizzle of olive oil

• Fresh thyme or parsley

• Cracked pepper

• Crusty sourdough or toasted bread on the side

Tips, Variations & Substitutions

• Make it chunky or smooth: Leave the stew rustic, or blend half of it for an ultra-creamy texture.

• Add acid: A splash of red wine vinegar or lemon juice at the end brightens the flavor.

• Meal prep friendly: This stew gets even better after a day in the fridge and freezes beautifully.

• Spice it up: Add smoked paprika, harissa, or chipotle powder for smoky heat.

Serving Ideas & Occasions

This vegan stew is perfect for:

• Cold weather dinners

• Healthy meal prep

• Meatless Mondays

• Simple dinner parties

Serve it:

• With toasted sourdough or garlic bread

• Over cooked farro, quinoa, or rice

• Alongside a crisp green salad with lemon vinaigrette

Its warm, creamy base and hearty beans make it an ideal one-bowl meal.

Nutritional & Health Notes

This stew is:

• 100% plant-based

• Naturally gluten-free

• High in fiber and protein

• Rich in iron and antioxidants

White beans are a great source of plant protein, complex carbs, and folate. Coconut milk adds healthy fats and creaminess without dairy.

Each serving (about 1½ cups) provides:

• ~12–15g protein

• ~8g fiber

• Low sugar and moderate fat

To reduce fat, use light coconut milk or limit the oil. To boost protein, serve with whole grains or add chickpeas.

FAQs

Q1: Can I use dried beans instead of canned?

A1: Yes! Cook 1¼ cups dried white beans until tender before adding. You’ll get a richer texture and flavor, though it adds prep time.

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Q2: Can I make this oil-free?

A2: Absolutely. Sauté the aromatics in vegetable broth or water instead of oil. The stew will still be flavorful and creamy.

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Q3: How long does it keep in the fridge?

A3: Up to 4–5 days in an airtight container. Reheat gently on the stove or in the microwave. Add a splash of broth if it thickens too much.

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Q4: Can I freeze this stew?

A4: Yes! Let it cool completely, then freeze in individual portions for up to 3 months. Thaw in the fridge overnight before reheating.

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Q5: Can I make it spicy?

A5: Yes. Add chili flakes, cayenne pepper, or a spoonful of harissa to the base. Adjust heat to your preference.

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Q6: Is this stew filling enough for a main dish?

A6: Definitely. With beans, veggies, and healthy fat, it’s satisfying and nutrient-dense. Serve with bread or grains for extra heartiness.

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Q7: What can I use instead of coconut milk?

A7: Try cashew cream, oat cream, or even plain unsweetened soy milk blended with a few soaked cashews for a similar creamy texture.

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