This Creamy Vegan Tomato White Bean Stew is the ultimate cozy meal. Made in just one pan, it combines tender white beans, juicy cherry tomatoes, and fragrant basil in a creamy, garlicky tomato broth. The richness of vegan cream cheese (or coconut cream) makes this dish velvety smooth, while fresh lemon juice adds a bright finish. Perfect for pairing with warm, crusty bread or a bowl of fluffy rice. Whether you’re looking for a quick weeknight dinner or a comforting meal to nourish your body, this hearty stew is packed with plant-based protein and essential nutrients. Plus, it’s gluten-free, dairy-free, and incredibly easy to make. One spoonful, and you’ll be hooked on its creamy, savory goodness!
Full Recipe:
Ingredients:
- 1 small yellow onion, sliced
- 8 oz. cherry tomatoes, halved
- 4 garlic cloves, minced
- ¼ cup sun-dried tomatoes, chopped
- 1 tablespoon tomato paste
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1¼ cup vegetable broth
- 1 tablespoon arrowroot starch (or tapioca/cornstarch)
- 2 cups baby greens (like baby spinach or arugula)
- ¼ cup vegan cream cheese (or coconut/cashew cream)
- 1 small lemon, juiced
- ¼ cup fresh basil, sliced (for garnish)
- 1 tablespoon avocado or olive oil
- Salt and pepper, to taste
Directions:
- Heat oil in a medium saucepan over medium heat. Add the onion and sauté for 3 minutes until softened.
- Add the cherry tomatoes and cook for another 5 minutes, stirring frequently.
- Stir in the garlic, sun-dried tomatoes, and tomato paste. Cook for 1 minute until fragrant and the tomato paste darkens in color.
- In a small bowl, whisk the arrowroot starch with a splash of broth, then mix it into the rest of the vegetable broth.
- Pour the broth into the pan and add the beans. Simmer for 5 minutes until slightly thickened.
- Stir in the vegan cream cheese until fully melted into the stew.
- Mix in the greens and cook until wilted, about 1 minute. Add the lemon juice, salt, and pepper to taste.
- Garnish with fresh basil and serve hot over rice, quinoa, or with crusty bread.
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes
Kcal: 287 kcal per serving | Servings: 2
Why You’ll Love This White Bean Stew
1. Quick and Easy to Make
One of the best things about this stew is its simplicity. Unlike many stews that require hours of simmering, this recipe is ready in just 25 minutes. By using canned white beans, fresh cherry tomatoes, and a handful of pantry staples, you can prepare a comforting meal with minimal effort.
2. Nutrient-Packed and Wholesome
This dish is not only delicious but also highly nutritious. White beans provide a great source of plant-based protein and fiber, making the stew filling and satisfying. The cherry tomatoes are rich in antioxidants like lycopene, which supports heart health. Fresh greens such as spinach or arugula add a boost of vitamins and minerals, while the creamy element (vegan cream cheese or coconut cream) makes it indulgent without any dairy.
3. Perfect for Special Diets
This recipe is naturally vegan, dairy-free, and gluten-free, making it suitable for a wide range of dietary preferences. It’s also nut-free, provided you use a coconut-based or store-bought vegan cream cheese instead of cashew cream. If you’re following a whole-food, plant-based diet, you can easily swap the cream cheese for blended white beans or a little extra starch for thickness.
4. One-Pan Convenience
Not a fan of washing dishes? This stew is made in just one pot, reducing the amount of cleanup required. It’s perfect for busy home cooks who want a hearty meal without a sink full of dishes afterward.
Health Benefits of the Main Ingredients
1. White Beans: A Protein Powerhouse
White beans, such as cannellini or great northern beans, are excellent sources of plant-based protein. They help keep you full for longer and are packed with fiber, which supports digestion and gut health. They also contain essential minerals like iron, magnesium, and potassium, which contribute to overall well-being.
2. Tomatoes: A Heart-Healthy Superfood
Tomatoes are rich in vitamin C and lycopene, an antioxidant known for its heart-protective properties. Lycopene has been shown to reduce inflammation and support skin health. Cooking tomatoes enhances their bioavailability, meaning your body absorbs more of these powerful nutrients when they are cooked in a dish like this stew.
3. Garlic and Onion: Natural Immune Boosters
Both garlic and onions contain compounds with antimicrobial and immune-boosting properties. They help fight off infections and support heart health by improving blood circulation and reducing inflammation. Plus, they add a deep, savory flavor that enhances the stew.
4. Greens: A Nutrient-Dense Addition
Adding baby spinach, arugula, or kale to this stew increases its vitamin and mineral content. Leafy greens are packed with iron, calcium, and vitamin K, essential for bone health and energy production. Since they wilt quickly in hot dishes, they blend seamlessly into this stew without overpowering its flavor.
How to Serve and Pair This Stew
One of the best aspects of this creamy vegan stew is its versatility. Here are some serving suggestions to elevate your meal:
1. With Crusty Bread
The rich, creamy texture of this stew is perfect for scooping up with a slice of warm, crusty bread. Whether you prefer sourdough, gluten-free bread, or homemade flatbreads, dipping into the flavorful broth is a must.
2. Over Rice or Quinoa
For a heartier meal, serve this stew over a bowl of rice or quinoa. The grains absorb the flavorful tomato broth, making each bite even more satisfying.
3. With a Side Salad
Pairing this stew with a fresh side salad, such as a citrus kale salad or a simple arugula and lemon vinaigrette, balances out the richness of the dish and adds a refreshing contrast.
4. Topped with Fresh Herbs and Olive Oil
A drizzle of good-quality extra virgin olive oil and fresh basil or parsley on top enhances the flavors of the stew. You can also add a swirl of vegan pesto for extra depth.
Ways to Customize This Recipe
This stew is already delicious on its own, but if you want to experiment, here are a few ways to customize it:
1. Add More Vegetables
While this recipe includes cherry tomatoes and greens, you can add extra veggies like carrots, bell peppers, zucchini, or mushrooms for more texture and flavor.
2. Make It Spicier
For a little heat, add a pinch of red pepper flakes or cayenne pepper while sautéing the garlic. You can also stir in a bit of hot sauce or harissa paste at the end.
3. Use Different Beans
While cannellini beans work best for their creamy texture, you can substitute them with navy beans, great northern beans, or even chickpeas. Each type of bean will bring a slightly different taste and consistency.
4. Enhance the Creaminess
If you prefer an ultra-creamy texture, blend a small portion of the soup and mix it back in. Alternatively, stir in more vegan cream cheese, coconut cream, or cashew cream.
5. Add a Protein Boost
For extra protein, consider adding tofu, tempeh, or plant-based sausage. These ingredients pair well with the tomato and garlic flavors in the stew.
How to Store and Reheat
One of the best things about this stew is that it stores well, making it ideal for meal prep. Here’s how to store and reheat it properly:
1. Refrigeration
Store leftovers in an airtight container in the fridge for up to 4 days. The flavors will deepen over time, making it even tastier the next day.
2. Freezing
This stew is freezer-friendly! Allow it to cool completely before transferring it to a freezer-safe container. It can be stored for up to 3 months. To thaw, place it in the fridge overnight before reheating.
3. Reheating
To reheat, simply warm the stew on the stovetop over low heat, stirring occasionally. If it thickens too much, add a splash of water or vegetable broth to bring it back to the right consistency.
Conclusion:
This Creamy Vegan Tomato White Bean Stew is a fantastic addition to any plant-based meal plan. It’s easy to prepare, packed with nutrients and flavor, and highly customizable. Whether you’re making it for a quick weeknight dinner, meal prep, or a cozy night in, this dish will warm your heart and keep you satisfied.
Try it out and let your taste buds enjoy the creamy, tomato-rich goodness! Whether you scoop it with bread, serve it over grains, or enjoy it as is, this stew is bound to become one of your favorite go-to comfort meals.