No time for a complex meal? This vegan White Bean Tomato Stew is a simple and quick dish that doesn't compromise on flavor. It's healthy, hearty and satisfying.
Also try my Georgian Bean Stew.
Simple recipes produce phenomenal results and this vegan White Bean Stew is a proof.
My mom first made this recipe and sent me a picture. The bean stew looked to so delicious that I was instantly convinced this dish had to be on my website.
This comfort food recipe is delicious and is sure become your go-to healthy meal.
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What sets this White Bean stew from other recipes is that the ingredient list is very short and simple. In fact, you might already have them in your pantry.
Why This Recipe Works
- white beans provide plenty of nutrition and plant-based protein and they will keep you full and satisfied longer;
- it's quick and easy. If you make this dish with canned beans, it'll be ready in less than 30 minutes;
- White Bean Stew makes for a healthy meal for busy weekdays.
These vegan white beans can be prepared either with dry beans or canned beans. If you choose the latter, the cooking time will be significantly reduced.
📋 Ingredients
Here's an overview of the specific ingredients for this recipe. For the exact ingredients and measurements, please scroll to the recipe card below.
Ingredient Notes
- Beans. Although in this white bean stew recipe I used Cannellini beans, you can also prepare it with Great Northern Beans. They have similar taste and nutritional profile. Although Great Northern Beans are slightly smaller in size;
- Italian seasoning. You can actually use any dry herbs that you have. If you don't have Italian seasoning, you can throw in dry oregano, thyme or even rosemary;
- Bell pepper. Although red bell pepper makes for a pretty red colored stew, yellow or orange bell peppers will work here as well
🔪 Instructions
1. Start off with soaking your white beans. Rinse your white beans and add them to a large bowl. Fill the bowl with water. It should cover the beans completely. Leave it on the counter for at least 8 hours or better overnight to expand.
2. Cook the Cannellini beans by filling a large pot with water. Add beans and bring to a boil. Reduce to a simmer and cook on a medium low heat for 60-90 minutes until beans are tender. 15 minutes before the beans are ready, stir in ½ teaspoon of salt. Drain the beans.
3. Next, heat olive oil in a large non-stick pan and over a medium heat. Add onion and sauté stirring occasionally for 5-7 minutes until the onion is translucent. Stir in garlic and cook for 30 more seconds.
4. Finally, add bell pepper, beans, tomato juice, Italian seasoning, cayenne pepper, the remaining salt and pepper. Bring the stew to a boil and give everything a nice stir. Reduce the heat to medium-low, cover the pan with a lid and cook for 20 minutes.
5. When the white bean stew is ready, turn off the heat, sprinkle it with parsley and serve with some crusty or toasty bread.
💭 Expert Tips To Make This Perfectly
When cooking white beans, don't forget to salt them. Properly salted beans retain their shape better and develop a more delicious and balanced flavor.
🍽 Frequently Asked Questions
Absolutely! If you need to make dinner fast and have a few cans of white beans on hands, rinse them well and use instead of fresh beans. Your dinner will be ready in less than 30 minutes.
Yes. Otherwise, the cooking time will be really long. It's easier to soak the beans overnight rather than babysitting a pot of beans that have been cooking on the stove for hours.
Another benefit of soaking the beans is that water helps neutrilize lectins. These are the proteins found in all plants. They bind to carbohydrates and sometimes can cause stomach discomfort. In addition, some studies suggest that lectins prevent the absorption of important minerals such as calcium, iron and zinc.
Good news is soaking and then boiling the beans destroys active lectins almost entirely.
Yes! Beans are one of the healthiest plant-based foods. White beans provide a whopping 10 grams of fiber per half-cup serving. Given that most people who eat a standard American diet are deficient in fiber, eating more beans is a very good way to lower harmful LDL cholesterol which is linked to a lower risk of heart disease.
♨️ Storing Tips
White bean stew should be stored in the airtight container in the refrigerator for up to 5 days.
The stew also freezes well. Divide it among freezer-friendly bags, lay flat in a freezer and freeze for up to 3 months.
🥣 Similar Recipes
If you make this recipe, please leave me a comment below and rate it. I always appreciate a feedback. Also, you can follow me on Facebook, Instagram or Pinterest.
📖 Recipe
White Bean Stew
Ingredients
- 1 c dry Cannellini beans or 2 (15-oz) cans Cannellini beans, drained and rinsed
- 12 c water
- 2 tablespoon olive oil
- 1 large onion finely minced
- 3 cloves garlic chopped
- 1 red bell pepper chopped
- 1 c tomato juice
- 1 teaspoon Italian seasoning
- ⅛ teaspoon cayenne pepper or more
- 1 teaspoon salt
- ¼ teaspoon pepper
- 2 tablespoon parsley chopped
Instructions
Soak the beans for the stew
- Rinse your Cannellini beans and add them to a large bowl. Fill the bowl with 6 c of water and leave it for at least 8 hours to expand.
Cook the beans
- Drain the expanded beans. Fill a large pot with 6 cups of water, add beans and bring to a boil. Reduce to a simmer and cook on a medium low heat for 60-90 minutes until beans are tender. 15 minutes before the beans are ready, stir in ½ teaspoon of salt. Drain the beans.
Sauté the onion and garlic
- Heat olive oil in a large non-stick pan and over a medium heat. Add onion and sauté stirring occasionally for 5-7 minutes until the onion is translucent. Stir in garlic and cook for 30 more seconds.
Add bell pepper and beans
- Add bell pepper, beans, tomato juice, Italian seasoning, cayenne pepper, the remaining ½ teaspoon of salt and pepper. Bring the stew to a boil and give everything a nice stir. Reduce the heat to medium-low, cover the pan with a lid and cook for 20 minutes.
- Turn off the heat, sprinkle white bean stew with a parsley and serve with some crusty bread or rice.
Notes
- Beans. Although in this white bean stew recipe I used Cannellini beans, you can also prepare it with Great Northern Beans. They have similar taste and nutritional profile. Although Great Northern Beans are slightly smaller in size. When cooking white beans, don't forget to salt them. Properly salted beans retain their shape better and develop a more delicious and balanced flavor;
- Italian seasoning. You can actually use any dry herbs that you have. If you don't have Italian seasoning, you can throw in dry oregano, thyme or even rosemary;
- Bell pepper. Although red bell pepper makes for a pretty red colored stew, yellow or orange bell peppers will work here as well
- Cayenne pepper. You can replace it with ¼ teaspoon of red pepper flakes.
- Tomato juice. If at any point, there's not enough liquid in a stew, you can add more tomato juice.
Easyfoodsmith says
This something I can have everyday. So delicious and so comforting 🙂
Kulia says
It's so tasty! I know.