Vibrant Vegan Tomato White Bean Stew

$- 1 medium yellow onion, finely diced - 3 cloves garlic, minced - 2 large carrots, peeled and diced - 2 celery stalks, finely diced - 1 large red bell pepper, chopped - 2 cups fresh spinach leaves, rinsed and chopped - 1 can (14 oz) diced tomatoes - 2 cups low-sodium vegetable broth - 1 can (15 oz) white beans (cannellini or great northern) - 1 teaspoon dried oregano - 1 teaspoon dried basil - 1/2 teaspoon smoked paprika - Salt and freshly ground black pepper - 2 tablespoons extra virgin olive oil The ingredients in this stew create a rich and vibrant taste. The fresh produce and aromatics form a solid base. The onion adds sweetness, while garlic brings depth. Carrots and celery add crunch and flavor. The red bell pepper brings a sweet touch, and spinach adds color and nutrients. We use canned tomatoes for their juiciness. The white beans add creaminess and protein. Low-sodium vegetable broth is key for a balanced flavor. For spices, dried oregano and basil are must-haves. They give the stew its Italian flair. Smoked paprika adds a warm, smoky note. Adjust salt and pepper to fit your taste. The extra virgin olive oil enhances the dish and brings everything together. With these ingredients, you're set for a tasty meal. {{ingredient_image_2}} Start by heating 2 tablespoons of extra virgin olive oil in a large pot over medium heat. Once the oil is hot, add 1 medium yellow onion, finely diced. Sauté the onion until it turns translucent and fragrant, about 5 minutes. This step builds the base flavor of your stew. Next, stir in 3 cloves of minced garlic. Then add 2 large carrots, peeled and diced, 2 finely diced celery stalks, and 1 large red bell pepper, chopped into bite-sized pieces. Cook this mix for another 5 to 7 minutes. You want the vegetables to soften and blend their flavors nicely. Now it’s time to build up your stew. Pour in 1 can of diced tomatoes, including their juices. Follow this with 2 cups of low-sodium vegetable broth. Then add 1 can of white beans, either cannellini or great northern, drained and rinsed. To season your stew, incorporate 1 teaspoon of dried oregano, 1 teaspoon of dried basil, and 1/2 teaspoon of smoked paprika. Add salt and freshly ground black pepper to taste. Stir everything together until well combined. This creates a hearty and flavorful base for your stew. Increase the heat to bring the stew to a gentle boil. Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 20 minutes. Stir occasionally to prevent sticking. This is where the magic happens, as all the flavors meld together. After 20 minutes, add 2 cups of fresh spinach leaves, rinsed and roughly chopped. Stir the spinach into the stew and let it simmer for another 5 minutes. The spinach will wilt and turn vibrant green. Finally, taste your stew and adjust the seasoning with more salt and pepper if needed. If you prefer a thicker stew, use a potato masher to lightly mash some of the beans. This adds creaminess to the broth. Serve your stew hot, garnished with fresh chopped parsley. Enjoy! To make your stew thick, you have a few options. First, you can let it simmer longer. This helps the liquid reduce and the flavors blend. Another great way to thicken the stew is by using a potato masher. Lightly mash some of the beans in the pot. This adds creaminess and a nice texture without losing the bean chunks. For extra depth in your stew, consider adding spices like thyme or crushed red pepper. These spices create warmth and richness. You can also add more garlic for that extra kick. Taste the stew as it cooks. Adjust the salt and pepper to fit your liking. Don’t be afraid to experiment with your favorite herbs. Serving the stew in deep, rustic bowls makes it inviting. Pair it with crusty bread for dipping. You can also serve it over fluffy quinoa for a heartier meal. To make the dish pop, sprinkle fresh parsley on top. For a cheesy note, try adding nutritional yeast. This simple touch boosts both flavor and visual appeal. Pro Tips Prep Your Veggies: Chop all your vegetables before starting to cook. This will streamline the cooking process and ensure everything cooks evenly. Season Gradually: Always taste and adjust the seasoning as you go. This helps to build layers of flavor and prevents over-salting. Use Fresh Herbs: Fresh parsley adds a burst of flavor and color. You can also try adding other fresh herbs like basil or cilantro for a unique twist. Make It Your Own: Feel free to add other vegetables or spices that you enjoy. This stew is versatile and can be customized to suit your taste! {{image_4}} You can make this stew even better! Try adding in some veggies like zucchini or kale. Both add great flavor and nutrition. You can also swap in tofu or tempeh for extra protein. These options help make the dish heartier and more filling. Experiment with herbs and spices for new tastes! Try thyme, rosemary, or even cumin for a twist. If you like heat, sprinkle in some chili flakes. This adds a kick and brings the flavors alive. If you need gluten-free options, use gluten-free broth. This keeps the stew tasty without the gluten. For a low-sodium version, choose low-sodium beans and broth. Your stew will still taste great and be healthier! After you make your vegan tomato white bean stew, you may have leftovers. Store them in an airtight container. This keeps the stew fresh and tasty. Put the container in the fridge. Your stew will last about 3 to 4 days. If you want to keep it longer, consider freezing it. Use freezer-safe containers or bags. Make sure to leave some space for expansion. The stew can last up to 3 months in the freezer. When you’re ready, thaw it in the fridge overnight. When you’re ready to enjoy your leftovers, reheating is key. I recommend using the stove for the best flavor. Just pour the stew into a pot over low heat. Stir often and heat until it’s warm. If you’re in a hurry, you can use the microwave. Put the stew in a microwave-safe bowl. Heat it in short bursts, stirring in between. This method keeps the texture nice. To keep the flavors strong, add a splash of vegetable broth while reheating. This helps restore moisture and keeps the stew tasty. Enjoy your meal! Vegan tomato white bean stew lasts about 3 to 5 days in the fridge. To store it, let it cool first. Then, place it in an airtight container. This keeps it fresh and tasty. If you see any mold or off smells, toss it out. Always check before you eat! Yes, you can freeze vegan tomato white bean stew. To do this, let it cool completely. Then, pour it into freezer-safe containers. Leave some space at the top for expansion. It can stay good in the freezer for up to 3 months. When you’re ready to eat, thaw it overnight in the fridge. Heat it on the stove or in the microwave until hot. You can serve vegan tomato white bean stew with many tasty sides. Here are some ideas: - Crusty bread for dipping - Fluffy quinoa for a filling meal - A fresh green salad for crunch - Steamed rice for extra texture - A sprinkle of nutritional yeast for a cheesy flavor These pairings make the meal even better! This blog post covered how to make a tasty vegan tomato white bean stew. We explored fresh produce and canned ingredients. I shared step-by-step instructions, plus tips for texture and flavor. You learned about variations and how to store your stew. In conclusion, this stew is easy to make and packs healthy ingredients. Enjoy experimenting with flavors that match your taste. Your kitchen adventure awaits!$

Vibrant Vegan Tomato White Bean Stew

A hearty and nutritious stew packed with vegetables and white beans, perfect for a comforting meal.

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Prep Time 15

Cook Time 25

Total Time 40

Course Main Course

Cuisine Vegan

Servings 4

Calories 250 kcal

Ingredients

2 tablespoons extra virgin olive oil
1 medium yellow onion, finely diced
3 cloves garlic, minced
2 large carrots, peeled and diced into small pieces
2 stalks celery, finely diced
1 large red bell pepper, chopped into bite-sized pieces
1 can (14 oz) diced tomatoes, with juices included
2 cups low-sodium vegetable broth
1 can (15 oz) cannellini or great northern white beans, drained and rinsed
1 teaspoon dried oregano
1 teaspoon dried basil
0.5 teaspoon smoked paprika
to taste salt and freshly ground black pepper
2 cups fresh spinach leaves, rinsed and roughly chopped
for garnish fresh parsley, chopped

Instructions

In a large pot, heat the extra virgin olive oil over medium heat. Add the finely diced onion and sauté until it becomes translucent and fragrant, approximately 5 minutes.
Stir in the minced garlic, along with the diced carrots, celery, and chopped red bell pepper. Cook the mixture for another 5–7 minutes, allowing the vegetables to soften and meld in flavor.
Pour in the can of diced tomatoes with their juices, followed by the vegetable broth, drained and rinsed white beans, dried oregano, dried basil, smoked paprika, salt, and pepper. Stir everything together until well combined.
Increase the heat to bring the stew to a gentle boil, then reduce it to low heat. Cover the pot and let it simmer for about 20 minutes, stirring occasionally to prevent sticking.
After 20 minutes, add the fresh spinach leaves to the pot and stir them into the stew. Allow the stew to simmer for an additional 5 minutes, or until the spinach is wilted and vibrant in color.
Taste the stew and adjust the seasoning with more salt and pepper if necessary. For a thicker stew, use a potato masher to lightly mash some of the beans, incorporating their creaminess into the broth.
Serve the stew hot, generously garnished with fresh chopped parsley on top.

Notes

Ladle the hearty stew into deep, rustic bowls. Pair it with crusty bread for dipping, or serve it over a fluffy bed of quinoa for a satisfying meal. For an added twist, sprinkle a touch of nutritional yeast on top to bring a cheesy flavor to the dish!

Keyword healthy, stew, tomato, vegan, white beans