Description of this recipe: This Creamy Tomato White Bean Stew is a comforting and flavorful plant-based meal that comes together quickly. It’s packed with nutrients, bursting with fresh flavors, and incredibly satisfying. The combination of sweet cherry tomatoes, aromatic garlic, sun-dried tomato depth, and creamy white beans creates a symphony of textures and tastes that will leave you craving more. This stew is a perfect weeknight dinner option, offering both convenience and nutritional benefits.
Why you will love this recipe: You’ll adore this recipe because it’s a delicious and healthy way to enjoy a hearty meal without spending hours in the kitchen. It’s naturally vegan and gluten-free (check your broth and cream cheese labels to be sure!) making it a fantastic option for those with dietary restrictions or preferences. The creamy texture, achieved without heavy cream, is a delightful surprise, and the vibrant flavors of the tomatoes and basil make every bite a culinary experience. It’s also incredibly versatile, lending itself well to various toppings and serving options. Plus, it’s an excellent source of protein and fiber thanks to the white beans.
Introduction
In the realm of plant-based cuisine, simplicity and flavor are key. This Creamy Tomato White Bean Stew embodies both qualities, transforming humble ingredients into a culinary masterpiece. This recipe is designed for busy individuals who crave wholesome, delicious meals without sacrificing valuable time. White bean stew is a simple recipe, but by adding in more ingredients, it takes it to the next level.
Think of this stew as a blank canvas for your creativity. While the core recipe is incredibly satisfying on its own, it readily welcomes variations and additions to suit your personal preferences. Want to amp up the spice? Add a pinch of red pepper flakes. Craving more greens? Toss in some kale or Swiss chard along with the spinach. Feel free to experiment and make this stew your own signature dish.
This recipe leverages the natural sweetness of cherry tomatoes, balanced by the savory depth of sun-dried tomatoes and aromatic garlic. White beans, specifically cannellini beans, provide a creamy texture and a hearty dose of plant-based protein and fiber. Vegan cream cheese (or coconut/cashew cream) elevates the stew to a level of luxurious comfort, while a squeeze of fresh lemon juice brightens the flavors and adds a welcome tang.
This stew isn’t just a meal; it’s an experience. It’s a comforting hug in a bowl, perfect for a chilly evening or a cozy weekend lunch. It’s a celebration of fresh, vibrant ingredients and simple cooking techniques. And best of all, it’s a recipe that you can feel good about eating, knowing that you’re nourishing your body with wholesome, plant-based goodness.
Ingredients:
- 1 small yellow onion, sliced
- 8 oz. cherry tomatoes, halved
- 4 garlic cloves, minced
- ¼ cup sun-dried tomatoes, chopped (oil-packed, drained)
- 1 tablespoon tomato paste
- 1 (15 oz) can cannellini beans, or other white beans of choice, drained and rinsed
- 1¼ cup vegetable broth (low-sodium preferred)
- 1 tablespoon arrowroot starch, tapioca starch, or cornstarch
- 2 cups baby greens, like baby arugula or spinach
- ¼ cup vegan cream cheese (you can also replace with coconut cream or cashew cream)
- Salt and pepper, to taste
- 1 small lemon, juiced
- ¼ cup fresh basil, sliced, to garnish
- 1 tablespoon avocado or olive oil
Preparation:
Step 1: Heat the oil in a medium saucepan over medium heat. Add the sliced onion and sauté for about 3 minutes, or until softened and slightly translucent. Stir occasionally to prevent sticking.
Step 2: Add the halved cherry tomatoes to the saucepan and cook for another 5 minutes, stirring frequently. The tomatoes should soften and begin to release their juices, creating a flavorful base for the stew.
Step 3: Stir in the minced garlic, chopped sun-dried tomatoes, and tomato paste. Cook for 1 minute, stirring constantly, until fragrant and the tomato paste has darkened slightly in color. This step is crucial for building depth of flavor. Be careful not to burn the garlic or tomato paste.
Step 4: In a separate small bowl, whisk the arrowroot starch with a splash (about 2 tablespoons) of the vegetable broth until smooth, creating a slurry. This will help thicken the stew. Add the arrowroot mixture to the remaining vegetable broth and stir well. Pour the broth mixture into the saucepan with the tomatoes and onions. Add the drained and rinsed cannellini beans.
Step 5: Bring the stew to a low simmer and cook for 5 minutes, stirring occasionally, until the stew has slightly thickened and the beans are heated through. Reduce heat if necessary to prevent sticking or scorching.
Step 6: Stir in the vegan cream cheese (or coconut/cashew cream) and mix until it is completely melted and incorporated into the stew, creating a creamy texture.
Step 7: Add the baby greens (arugula or spinach) and cook until they are wilted, about 1 minute. Do not overcook the greens, as they will become mushy.
Step 8: Stir in the fresh lemon juice to brighten the flavors. Season with salt and pepper to taste.
Step 9: Ladle the stew into bowls and garnish with fresh basil slices.
COOKING Rating:
- Ease of Preparation: Easy
- Flavor Profile: Savory, sweet, creamy, and bright.
- Overall Impression: Delicious and satisfying, perfect for a quick and healthy meal.
Serving Suggestions:
- Serve over cooked rice, quinoa, or other grains for a heartier meal.
- Enjoy with a side of crusty bread for dipping into the creamy sauce.
- Top with a dollop of vegan sour cream or yogurt for extra richness.
- Serve alongside a simple green salad for a complete and balanced meal.
- Use as a filling for baked potatoes or sweet potatoes.
- Serve over a bed of wilted greens for a low-carb option.
- Garnish with toasted pine nuts or pumpkin seeds for added texture.
- Drizzle with a high-quality olive oil for enhanced flavor.
- Add a sprinkle of nutritional yeast for a cheesy flavor.
Tips:
- Use high-quality canned cannellini beans for the best flavor and texture.
- If you don’t have sun-dried tomatoes on hand, you can substitute with a tablespoon of balsamic vinegar for added depth of flavor.
- Adjust the amount of lemon juice to taste, depending on the acidity of your tomatoes.
- For a spicier stew, add a pinch of red pepper flakes or a dash of hot sauce.
- If you are using coconut cream, be sure to use the thick cream from the top of a chilled can for the best results.
- Don’t be afraid to experiment with different types of greens, such as kale, chard, or spinach.
- Make a double batch of this stew and freeze it for future meals.
- For an even creamier stew, blend a portion of the stew with an immersion blender before adding the greens and cream cheese.
- If you don’t have arrowroot starch, you can use cornstarch as a substitute, but be sure to dissolve it in cold water before adding it to the stew to prevent clumping.
Prep Time:
15 minutes
Cook Time:
20 minutes
Total Time:
35 minutes
Nutritional Information:
- Serves: 2
- Amount Per Serving
- Calories: 287
- % Daily Value*
- Total Fat: 5.7g 7%
- Cholesterol: 0mg 0%
- Sodium: 300.1mg 13%
- Total Carbohydrate: 53.1g 19%
- Sugars: 16.9g
- Protein: 12.5g 25%
- Vitamin A: 23%
- Vitamin C: 69%
Conclusion
This Creamy Tomato White Bean Stew is a testament to the power of simple ingredients transformed into a flavorful and satisfying meal. It’s a versatile recipe that can be adapted to suit your individual tastes and dietary needs. Whether you’re a seasoned vegan or simply looking for a healthy and delicious weeknight dinner option, this stew is sure to become a new favorite. Embrace the vibrant flavors, the creamy texture, and the nourishing benefits of this plant-based delight. So gather your ingredients, get cooking, and enjoy the comforting warmth of this exceptional stew!
Questions and Answers about this Recipe:
Q1: Can I use different types of beans in this stew?
A: Absolutely! While cannellini beans are recommended for their creamy texture, you can definitely substitute them with other types of white beans like Great Northern beans or Navy beans. Each variety will offer a slightly different texture and flavor profile, so feel free to experiment and find your preference. Just ensure that you drain and rinse the beans thoroughly before adding them to the stew. If you want to use non-white beans such as kidney beans, or black beans, you can also do so.
Q2: I don’t have vegan cream cheese. What can I use instead?
A: No problem at all! You have several excellent alternatives. Coconut cream is a fantastic option for adding richness and creaminess. Be sure to use the thick cream from the top of a chilled can of full-fat coconut milk. Cashew cream, made by blending soaked cashews with water until smooth, is another great substitute. You can also try a tablespoon of unsweetened vegan yogurt or a drizzle of olive oil for a touch of richness. Or skip this all together.
Q3: Can I make this stew ahead of time?
A: Yes, you certainly can! In fact, this stew often tastes even better the next day as the flavors meld together. Simply prepare the stew as directed, let it cool completely, and then store it in an airtight container in the refrigerator for up to 3-4 days. When you’re ready to serve, reheat the stew gently on the stovetop or in the microwave. You may need to add a splash of broth or
