Hearty Vegan Tomato and White Bean Stew: Comforting Recipe

Table of Contents

1. Introduction

As the gentle transition from day to evening unfolds in Marrakesh, there’s a simple pleasure in a bowl of warm, nourishing stew. Today, we’re bringing you just that with our recipe for a Hearty Vegan Tomato and White Bean Stew. This dish is a celebration of simple, wholesome ingredients coming together to create a deeply satisfying and flavorful meal. The combination of juicy tomatoes, creamy white beans, and aromatic herbs simmered in a rich vegetable broth makes for a truly comforting experience that’s entirely plant-based.

This stew is not only delicious but also incredibly easy to prepare, making it perfect for a cozy weeknight dinner. It’s packed with plant-based protein and fiber, making it as nutritious as it is comforting. Whether you’re a dedicated vegan or simply looking for a hearty and meat-free meal, this Tomato and White Bean Stew is sure to become a favorite. It offers a different kind of comforting warmth compared to our Creamy Cajun Potato Soup with Andouille Sausage (which, of course, can be adapted), focusing on the simple goodness of vegetables and legumes. Let’s get this comforting stew simmering!

2. Recipe Summary

• Cuisine: Vegan, Mediterranean-inspired
• Difficulty level: Easy
• Total preparation and cooking time: 60 minutes
• Dietary classification: Vegan

3. Equipment and Utensils

• Large pot or Dutch oven
• Sharp kitchen knife
• Cutting board
• Measuring spoons
• Stirring spoon

4. Serving Suggestions

• Plating: Serve hot in bowls, garnished with fresh chopped parsley. A drizzle of good quality olive oil can also enhance the flavor and presentation.
• Side Dish Ideas: Crusty bread for soaking up the delicious sauce, a side of fluffy rice, or a simple green salad.
• Complementary Side Dishes: Consider serving with our Easy Creamy Pea Soup Recipe (Vegan Option) for a comforting vegan meal.
• Wine or Beverage Pairings: A light-bodied red wine like a Beaujolais or a crisp white wine such as Pinot Grigio. For non-alcoholic options, try a robust vegetable juice or a refreshing herbal tea.

5. Nutritional Information

• Detailed Nutritional Breakdown (per serving, estimated):
  • Calories: 280 kcal
  • Carbohydrates: Approximately 45-50g
  • Protein: Approximately 15-20g
  • Fat: Approximately 5-7g
• Macronutrient Distribution: Roughly 65% Carbohydrates, 20% Protein, 15% Fat.
• Dietary Information: Vegan, dairy-free, gluten-free (ensure bread/rice served alongside is also gluten-free if needed).
• Potential Health Benefits: Tomatoes are rich in lycopene and vitamin C. White beans are a good source of plant-based protein and fiber. Olive oil contains healthy monounsaturated fats.

6. Storage and Reheating

• Proper Storage Instructions: Allow the stew to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 3-4 days.
• Refrigeration Instructions: Keep refrigerated at or below 40°F (4°C).
• Freezing Recommendations: This stew freezes well. Allow it to cool completely, then transfer it to freezer-safe containers. Freeze for up to 2-3 months. Thaw overnight in the refrigerator or gently reheat on the stovetop.
• Reheating Methods:
  • Stovetop: Reheat gently in a pot over medium-low heat, stirring occasionally, until heated through. You may need to add a splash of water or vegetable broth if the stew has thickened too much.
  • Microwave: Reheat individual portions in a microwave-safe bowl, stirring every 1-2 minutes until hot.

7. Expert Tips and Variations

• Tips from Professional Chefs: For a richer flavor, you can sauté a tablespoon of tomato paste with the onions and garlic before adding the other ingredients. Allowing the stew to simmer gently for the full 30 minutes really helps the flavors meld.
• Common Mistakes to Avoid: Not sautéing the onions and garlic long enough to develop their sweetness; not seasoning adequately with salt and pepper.
• Creative Recipe Variations:
  • Vegetables: Add other vegetables like diced carrots, celery, bell peppers, or spinach. Heartier vegetables can be added at the beginning, while leafy greens should be stirred in towards the end.
  • Herbs: Fresh herbs like rosemary or thyme can be added during simmering for extra flavor.
  • Spice: Increase the amount of red pepper flakes or add a pinch of smoked paprika for a smoky heat.
  • Creaminess: For a creamier texture, you can blend a portion of the stew before serving.
• Seasonal Adaptations: This hearty stew is wonderful year-round. In the summer, you might consider adding fresh tomatoes.

8. Ingredients Section

• 1 tablespoon olive oil
  • Quality and Sourcing Recommendations: Extra virgin olive oil is recommended for flavor.
• 1 large onion, chopped
  • Sourcing: Yellow or white onion.
  • Preparation Notes: Finely chop.
• 2 garlic cloves, minced
  • Sourcing: Fresh garlic.
  • Preparation Notes: Finely mince.
• 1 can (28 ounces or 796 ml) crushed tomatoes
  • Sourcing: Canned goods aisle.
• 400 g canned white beans, rinsed and drained (such as cannellini or Great Northern)
  • Sourcing: Canned goods aisle.
  • Preparation Notes: Rinsing removes excess starch and sodium.
• 400 ml vegetable broth
  • Quality and Sourcing Recommendations: Low sodium is recommended to control salt.
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• 1 tablespoon fresh parsley, chopped (for garnish)
  • Sourcing: Fresh herbs in the produce section.
  • Preparation Notes: Roughly chop.

Metric Conversions (Approximate):

• 1 tablespoon olive oil ≈ 15 ml
• 1 large onion ≈ 200g
• 2 garlic cloves ≈ 10g
• 796 ml crushed tomatoes ≈ 28 oz
• 400 g white beans ≈ 1 3/4 cups (drained)
• 400 ml vegetable broth ≈ 1 3/4 cups
• 1 teaspoon ≈ 5 ml
• 1/2 teaspoon ≈ 2.5 ml
• 1/4 teaspoon ≈ 1 ml
• 1 tablespoon fresh parsley ≈ 15 ml

9. Step-by-Step Instructions

1. Sauté Aromatics: Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
   • Culinary Technique: Sautéing the onion first sweetens it and creates a flavorful base.
2. Add Garlic: Stir in the minced garlic and cook for 1 minute more, until fragrant.
   • Aromatic Note: The garlic will release its pungent aroma.
3. Add Remaining Ingredients: Stir in the crushed tomatoes, white beans, vegetable broth, dried oregano, dried basil, red pepper flakes (if using), salt, and black pepper.
4. Simmer: Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 30 minutes, stirring occasionally.
   • Explanation of cooking method: Simmering allows the flavors to meld and deepen.
5. Garnish and Serve: Before serving, garnish with fresh chopped parsley. Serve hot with bread or rice.

Sweet tooth calling? Share this easy & delicious Lemon Angel Food Cake recipe with your friends on Facebook or save it to your Pinterest boards for a sunny day treat!

10. Frequently Asked Questions (FAQ)