White Bean Stew
No time for a complex meal? No problem. This vegan White Bean Tomato Stew is a simple and satisfying dish that doesn't skimp on flavor. It's healthy, hearty and absolutely delicious. Plus, it's made with the ingredients you're likely have on hands.
Soak the beans for the stew
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 tsp of salt. Drain the beans.
Sauté the onion and garlic
Add bell pepper and beans
Add bell pepper, beans, tomato juice, Italian seasoning, cayenne pepper, the remaining ½ tsp 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.
- 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 tsp of red pepper flakes.
- Tomato juice. If at any point, there's not enough liquid in a stew, you can add more tomato juice.
Calories: 252kcal | Carbohydrates: 36.1g | Protein: 12.1g | Fat: 7.9g | Saturated Fat: 1.1g | Cholesterol: 1mg | Sodium: 760mg | Potassium: 904mg | Fiber: 12.8g | Sugar: 6g | Calcium: 88mg | Iron: 4mg