The comforting flavors of this Creamy Tomato White Bean Stew make the perfect easy lunch or dinner for any day of the week. This plant-based recipe is packed with wholesome ingredients, including protein-packed white beans, fresh cherry tomatoes, and nutrient-dense leafy greens. You can learn how to make this satisfying and healthy vegan stew in just 25 minutes using simple pantry staples.
Table of Contents
Why You Will Love This Recipe
There are so many reasons to keep this Creamy Tomato White Bean Stew in your regular meal rotation. It is the ultimate formula for a nourishing meal that does not require hours in the kitchen.
- Quick and Easy: This recipe is ready to eat in just 25 minutes.
- One-Pan Meal: Everything is cooked in a single pan, which means minimal cleanup after dinner.
- Dietary Friendly: This stew is naturally vegan, gluten-free, and nut-free.
- Plant-Powered Protein: Using canned beans makes it simple to get a healthy dose of protein and fiber.
- Flavor Packed: The combination of garlic, concentrated tomato paste, and fresh basil creates a deep, savory umami profile.
- Nourishing: At approximately 287 calories per serving (for half the recipe), it is filling without feeling heavy.
Ingredients
To make this delicious Creamy Tomato White Bean Stew, you will need the following ingredients:
- 1 small yellow onion, sliced
- 8 oz. cherry tomatoes, halved
- 4 garlic cloves, minced
- 1/4 cup sun-dried tomatoes, chopped
- 1 tablespoon tomato paste
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 1/4 cup vegetable broth
- 1 tablespoon arrowroot starch (or cornstarch/tapioca starch)
- 2 cups baby greens, such as baby arugula or spinach
- 1/4 cup vegan cream cheese (or coconut cream)
- Salt and pepper to taste
- 1 small lemon, juiced
- 1/4 cup fresh basil, sliced for garnish
Step-by-Step Instructions
Follow these simple steps to create a rich and creamy stew in less than half an hour:
- Sauté the Aromatics: Heat a tablespoon of oil in a medium saucepan over medium heat. Add the sliced onion and sauté for about 3 minutes until softened. Add the halved cherry tomatoes and continue cooking for another 5 minutes until they begin to soften and burst.
- Build the Flavor Base: Stir in the minced garlic, chopped sun-dried tomatoes, and tomato paste. Cook for about one minute, stirring constantly, until the garlic is fragrant and the tomato paste has darkened in color to a deep red.
- Prepare the Thickener: In a small separate bowl, whisk the arrowroot starch with a small splash of the vegetable broth until smooth. Mix this slurry into the remaining vegetable broth.
- Simmer the Beans: Pour the broth mixture into the pan and add the drained cannellini beans. Bring the mixture to a low simmer and cook for about 5 minutes until the liquid has slightly thickened and the beans are warmed through.
- Add Creaminess and Greens: Stir in the vegan cream cheese until it has completely melted into the sauce. Add the baby greens and stir until they are just wilted, which should take about 1 minute.
- Season and Serve: Stir in the fresh lemon juice. Season with salt and pepper to taste. Remove from heat and garnish with fresh sliced basil before serving.
Expert Tips / Pro Tips
To get the most out of your Creamy Tomato White Bean Stew, keep these professional tips in mind:
Concentrate the Tomato Paste: Do not skip the step of cooking the tomato paste for a minute before adding the liquid. This “toasts” the paste, removing the raw metallic taste and enhancing the savory umami depth of the stew.
Whisk the Starch Properly: Always mix your starch (arrowroot, cornstarch, or tapioca) with a cold or room-temperature liquid before adding it to the hot pan. This prevents clumps from forming in your sauce.
Use Fresh Garlic: While frozen garlic cubes work in a pinch, fresh minced garlic provides a much more vibrant flavor profile that complements the tomatoes and basil perfectly.
This recipe is highly versatile and can be adapted based on what you have in your pantry:
- Bean Options: While cannellini beans are preferred for their creaminess, you can easily substitute them with Great Northern beans, Navy beans, or even chickpeas for a firmer texture.
- Greens: If you do not have baby spinach or arugula, chopped kale or Swiss chard work beautifully. Just keep in mind that heartier greens may need an extra minute or two to soften.
- Creamy Element: If you do not have vegan cream cheese, you can use full-fat coconut milk, cashew cream, or even a splash of heavy cream if you do not require the dish to be dairy-free.
- Tomato Varieties: If cherry tomatoes are not in season, one large chopped heirloom tomato or a can of fire-roasted diced tomatoes can be used instead.
Serving Suggestions
This Creamy Tomato White Bean Stew is incredibly comforting on its own, but it pairs perfectly with various sides:
Crusty Bread: The most popular way to serve this dish is with a thick slice of toasted gluten-free bread or sourdough to soak up the creamy tomato broth.
Grains: For a heartier meal, serve the stew over a bed of fluffy white rice, quinoa, or even small pasta shapes like orzo.
Extra Toppings: Enhance the flavor with a drizzle of high-quality extra virgin olive oil, a swirl of vegan pesto, or a sprinkle of red pepper flakes for a bit of heat.
Storage: Store any leftover stew in an airtight container in the refrigerator for up to 4 days. The flavors often deepen the next day, making it an excellent meal-prep option.
Reheating: To reheat, place the stew in a saucepan over low-medium heat. Stir frequently until warmed through. If the sauce has thickened too much in the fridge, add a small splash of water or vegetable broth to loosen it up.
Freezing: While you can freeze this stew, the texture of the vegan cream cheese and the greens may change slightly upon thawing. If you plan to freeze it, it is best to do so before adding the fresh greens and lemon juice.
Nutrition Information
The following nutrition facts are estimates based on a serving size of half the recipe.
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 204 kcal |
| Carbohydrates | 30g |
| Protein | 7g |
| Fat | 9g |
| Fiber | 6g |
| Sugar | 14g |
| Vitamin C | 49mg |
| Iron | 3mg |
FAQ
What are the best white beans to use for stew?
Cannellini beans (white kidney beans) are the best choice because they have a very creamy texture and a mild, nutty flavor. Great Northern beans are a close second due to their delicate skin and ability to hold their shape well in soups.
Can I make this stew without oil?
Yes, you can make this an oil-free recipe by sautéing the onions and tomatoes in a few tablespoons of water or vegetable broth instead of oil. Just keep adding a splash of liquid as needed to prevent sticking.
Is this recipe spicy?
As written, this recipe is mild and savory. If you prefer a spicy kick, add half a teaspoon of crushed red pepper flakes when you are sautéing the garlic and tomato paste.
Can I use dried beans instead of canned?
Absolutely. If using dried beans, you will need to soak and cook them until tender before adding them to the stew. Use approximately 1.5 to 2 cups of cooked beans to replace one 15 oz can.
Creamy Tomato White Bean Stew
Ingredients
Equipment
Method
- Heat a tablespoon of oil in a medium saucepan over medium heat. Add the sliced onion and sauté for about 3 minutes until softened. Add the halved cherry tomatoes and continue cooking for another 5 minutes until they begin to soften and burst.1 small yellow onion, 8 oz cherry tomatoes
- Stir in the minced garlic, chopped sun-dried tomatoes, and tomato paste. Cook for about one minute, stirring constantly, until the garlic is fragrant and the tomato paste has darkened in color to a deep red.4 cloves garlic, 1/4 cup sun-dried tomatoes, 1 tablespoon tomato paste
- In a small separate bowl, whisk the arrowroot starch with a small splash of the vegetable broth until smooth. Mix this slurry into the remaining vegetable broth.1 1/4 cup vegetable broth, 1 tablespoon arrowroot starch
- Pour the broth mixture into the pan and add the drained cannellini beans. Bring the mixture to a low simmer and cook for about 5 minutes until the liquid has slightly thickened and the beans are warmed through.1 can cannellini beans, 1 1/4 cup vegetable broth
- Stir in the vegan cream cheese until it has completely melted into the sauce. Add the baby greens and stir until they are just wilted, which should take about 1 minute.2 cups baby greens, 1/4 cup vegan cream cheese
- Stir in the fresh lemon juice. Season with salt and pepper to taste. Remove from heat and garnish with fresh sliced basil before serving.Salt and pepper, 1 small lemon, 1/4 cup fresh basil