Warm soup just hits right when it’s chilly out , and this creamy vegan tomato white bean stew is no exception . It tastes rich and warm but it’s made only with plants so you wont feel heavy afterwards .
This stew mixes sweet tomatoes and soft white beans for a simple but filling meal . Tomatoes are full of antioxidants like lycopene that help your heart , and the beans give you a good boost of protein and fiber which keep you full . A splash of coconut milk or cashew cream makes it extra smooth and cozy .
Below you’ll find the story behind this dish , why it’s good for you , and easy steps to make it at home . Whether you need a quick dinner after school or a warm supper for your family , this stew will do the trick and leave you feeling good .
What is Creamy Vegan Tomato White Bean Stew?
Creamy Vegan Tomato White Bean Stew is a warm plant-based soup that tastes like comfort food . It has juicy tomatoes for tang and white beans for a creamy bite . It feels rich but is actually light on your stomach .
This idea comes from Mediterranean recipes where beans and tomatoes are everywhere . Over time people added things like spinach or carrots to make their own version . It shows how flexible vegan cooking can be , since you can swap veggies or spices as you like .
Nutritional Information
Tomatoes bring vitamins C and K , plus potassium and lycopene which help fight inflammation and support heart health . White beans are loaded with plant protein and fiber that aid digestion and keep you full longer . A bit of coconut milk or cashew cream gives healthy fats for energy and makes the stew smooth .
Going vegan with this stew means you skip animal fats and still get a balanced meal . It’s a tasty way to eat more plants and feel good about what’s on your plate .
Ingredients
Here’s what you need :
- 2 cans of diced tomatoes
- 1 can of white beans (cannellini or great northern)
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup coconut milk or cashew cream
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Optional: 1 cup spinach or kale, chopped
- Optional: 1–2 carrots, diced
Directions to Make Creamy Vegan Tomato White Bean Stew
Prep
Chop the onion and garlic and any other veggies . If you use dried beans , soak them overnight and cook till soft . If you use canned beans , just drain and rinse .
Sauté Aromatics
Heat a bit of oil in a large pot over medium heat . Add onion and cook for 5–7 minutes till it’s clear . Then stir in garlic for 1–2 minutes .
Build the Base
Pour in the tomatoes with their juice and the beans . Stir and add broth , oregano , basil , salt and pepper . Bring it to a gentle boil .
Simmer
Turn down the heat and let it cook for 25–30 minutes so flavors blend .
Add Creaminess
Stir in the coconut milk or cashew cream and simmer 5–10 more minutes .
Season & Serve
Taste and add more salt or pepper if needed . Fold in spinach or kale to wilt . Serve hot with fresh herbs or a squeeze of lime . Goes great with crusty bread or rice .
Tips for the Best Stew
- Fresh vs. canned: fresh tomatoes taste best in season but canned are fine any time .
- Broth choice: homemade broth boosts flavor more than store-bought .
- Don’t rush: longer simmer = deeper taste .
- Make ahead: stew keeps in fridge 4–5 days and freezes well .
Pairing Ideas
- Crusty bread for dipping .
- Rice or quinoa to bulk it up .
- Simple salad with greens and vinaigrette .
Common Mistakes to Avoid
- Overcooking beans so they turn to mush .
- Not seasoning enough and ending with bland soup .
- Skipping the creamy step and missing that rich texture .
- Cutting simmer time short , flavors won’t fully develop .
FAQs
Can I freeze it?
Yes , cool completely and freeze in containers up to 3 months . Thaw overnight in fridge .
What about other beans?
Black beans , kidney beans or chickpeas all work fine .
Gluten-free?
It’s naturally gluten-free if your broth is gluten-free too .
Use fresh tomatoes?
You can . Blanch and peel them first for best texture .
How long in the fridge?
About 5 days in an airtight container . Reheat well before serving .
Conclusion
This creamy vegan tomato white bean stew is pure comfort in a bowl . It’s tasty , healthy and easy to make . Give it a try and see how a simple plant-based meal can feel so satisfying .
References
1. Nutritional Studies on Tomatoes and their Health Benefits
2. The Role of White Beans in Plant-Based Diets
3. Recipe adaptation from Mediterranean dishes
Creamy Vegan Tomato White Bean Stew
Equipment
- 1 large pot or Dutch oven
- 1 cutting board
- 1 measuring cups and spoons
- 1 can opener
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 1 red bell pepper, diced
- 1 can (14 oz) diced tomatoes
- 1 can (15 oz) white beans (such as cannellini or navy), drained and rinsed
- 1 can (14 oz) coconut milk
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- salt and pepper, to taste
- optional fresh spinach or kale, for added nutrition
- optional fresh parsley, for garnish
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.
- Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
- Add the diced carrots and red bell pepper, cooking for about 5 minutes until they begin to soften.
- Reveal the canned diced tomatoes (with their juice), white beans, coconut milk, and vegetable broth. Stir to combine well.
- Season with dried oregano, dried basil, salt, and pepper. Taste and adjust seasoning if needed.
- Bring the stew to a gentle boil, then reduce the heat and let it simmer uncovered for 20 minutes, stirring occasionally.
- If desired, stir in a handful of fresh spinach or kale during the last few minutes of cooking for added nutrition.
- Remove from heat and let sit for a few minutes before serving.
- Serve hot, garnished with fresh parsley if desired.
