When you’re craving comfort, whip up a pot of this nourishing white bean stew. Packed with satisfying potatoes, nutrient-dense greens (choose your fave!) and fiber-rich white beans, it’s a family-friendly, wholesome one pot dinner with some crusty bread.
I’ll admit to a small degree of internal conflict because without a doubt, summer is my favourite season…but/and/also, I really love getting cozy with a sweater and a bowl of something warm on a chilly day.
All this to say I contain multitudes, ha ha…and so does this really nourishing white bean stew. It’s got all the aromatics plus waxy yukon gold potato, creamy white beans and enough greens to keep you feeling smugly nourished even when you’re craving comfort food. As a dietitian, I’m a big believer that healthy can be crave-worthy…and comforting. It’s all about getting the textures and flavours right.
This simple white bean stew has a bit of a Mediterranean flavour profile, with thyme, garlic and cumin and it’s mild enough to win over even the kiddos (as long as they’re down with greens, ha!). I love serving it with some vegan parmesan or a sprinkle of nutritional yeast to double down on umami. And some crusty bread, obviously.
If you’re a soup and stew lover like me, there is a whole chapter devoted to them in my book, Plant Magic!
How to make this cozy, naturally vegan, white bean stew
A few little ingredients notes that came up when I was developing this recipe for you in my home kitchen…The base of this stew is a classic onion, celery, garlic mix…but unlike some other recipes where the celery might fade into the distance, it’s a distinct part of the flavour profile here and adds complexity. If you’re not a fan of celery flavour, try replacing it with red pepper, for a touch of sweetness!
In a stew like this, the dice on the veggies is everything. Take a few minutes to really dice the onion, celery, potato and greens nice and small.It gives a more refined texture to the stew. The Yukon Gold potatoes are waxy enough they will still hold their shape when diced.
The type of white beans you use will actually change the texture of the stew. I like a soft, creamy white bean like navy or cannellini beans here instead of butter beans or firm white kidney beans for that reason.
…but use any greens you like! And if the kiddos aren’t a fan, just ladle out their bowls before wilting in the greens.
This is a rare recipe for me where I’m not specific for how much salt to add…so use your tastebuds! I find I want about ¼ tsp of salt added at the end, but you want might more or less.
Oh, and don’t skip the lemon! A bit of acid really lifts the flavours. Do this BEFORE adding salt.
Nutrition Corner: this vegan white bean stew is also gluten free, dairy free and nut free so it’s a great allergy friendly dinner option. Each serving has about 14g of protein and 17g of fiber, which is why it’s so satisfying! Want more protein? Fry up some sliced vegan sausages and add them as to your bowl.
More cozy, vegan soups and stews:
Garlicky Black Bean Soup with Swiss Chard
Creamy Curried Lentil, Tomato and Coconut Soup
Cozy Vegan Mushroom Soup with Cashew Cream
Nourishing Vegan Lasagna Soup with Tofu Crumbles
Spiced Tomato Chickpea Stew with Fresh Ginger
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Filling White Bean Stew with Potatoes + Greens
When you’re craving comfort, whip up a pot of this nourishing white bean stew. Packed with satisfying potatoes, nutrient-dense greens (choose your fave!) and fiber-rich white beans, it’s a family-friendly, wholesome one pot dinner with some crusty bread.
Course Dinner, Main Course
Cuisine American, Mediterranean
Diet Gluten Free, Vegan, Vegetarian
Keyword healthy comfort food dinner, healthy vegan dinner ideas, high fiber dinner recipes, one pot healthy dinner
Heat oil in a soup pot over medium heat. Add the onion and celery, and cook until softened, 7-10 min. Season with salt and pepper.
Add tomato paste and garlic (and bouillon concentrate if using), stirring constantly, 1 min.
Add potato, water, spices, and beans. Bring to a boil, then simmer on medium for 20 minutes, until potato is tender.
If you’ve got more time, go for it! The flavours continue to deepen as it simmers.
Using an immersion blender, puree ¼ of the soup to thicken it.
If you don’t have an immersion blender, carefully ladle 2 cups of soup into the blender. Cover with a towel (blending hot liquids can be dicey) and blend for 30 seconds, before stirring back into soup.
Add greens, cook for 2 min until wilted. Add a squeeze of lemon, taste and adjust salt (I use about 1/4 teaspoon).
Serve with some vegan parmesan or nutritional yeast for extra umami!
So filling, with 17g fiber and 14g protein, this naturally vegan white bean stew is so cozy!
The post Filling White Bean Stew with Potatoes and Greens appeared first on Desiree Nielsen.
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