Creamy Vegan Tomato White Bean Stew

This creamy vegan tomato white bean stew is the ultimate comfort food—rich, hearty, and soul-warming. It’s one of those weeknight meals that delivers big on flavor, minimal on effort, and perfect for meal prep, too. With tender white beans, luscious coconut milk, and vibrant tomatoes, this stew is 100% plant-based, protein-packed, and deeply satisfying.

Whether you’re a seasoned vegan or just dabbling in more plant-forward eating, this stew will quickly become a go-to. It’s easy to customize, budget-friendly, and made with pantry staples you likely already have on hand. Let’s dive into how to make this nourishing bowl of goodness, how to store it, and how to serve it for maximum flavor and nutrition.

Why You’ll Love This Stew

Rich and creamy: The coconut milk and tomato base is smooth and indulgent without any dairy.
Budget-friendly: Made with canned beans and pantry staples, it’s affordable and accessible.
Protein-packed: White beans are full of plant-based protein and fiber to keep you full and energized.
Easy to make: One pot and 40 minutes is all you need from start to finish.
Customizable: Add greens, grains, or spices to suit your taste.
Meal-prep and freezer friendly: Stores beautifully in the fridge or freezer.

Ingredients Breakdown

Base Ingredients

Olive oil or avocado oil: Adds richness and helps to sauté the aromatics.
Yellow onion and garlic: Essential for building deep, savory flavor.
Spices: Smoked paprika, thyme, chili flakes, salt, and black pepper create a warm, savory base with a touch of heat.

Protein & Texture

White beans: Cannellini or Great Northern beans are creamy and hold their shape well in stew.

Tomato Base

Crushed tomatoes and tomato paste: Provide acidity and richness.

Creaminess & Umami

Full-fat coconut milk: For creaminess and mild sweetness.
Nutritional yeast: Adds a cheesy, umami depth of flavor.
Maple syrup: Balances the acidity from the tomatoes.

Optional Add-ins

Spinach or kale: Adds nutrition and color—stir in just before serving.
Fresh herbs: Parsley or basil for freshness and aroma.
Lemon juice: A splash of brightness to balance the richness.
Serve with: Crusty bread, quinoa, or rice to soak up every drop.

How to Make Creamy Vegan Tomato White Bean Stew

Step-by-Step Instructions

Heat the oil in a large pot over medium heat. Once hot, add diced onion and sauté for 4–5 minutes, until translucent and fragrant.
Add garlic and cook for 1–2 minutes more, stirring frequently to avoid burning.
Stir in spices: smoked paprika, thyme, chili flakes (if using), salt, and pepper. Cook for another minute to toast the spices.
Add tomato paste and stir to coat the onions and garlic. Let it cook for 1 minute to develop flavor.
Pour in crushed tomatoes, vegetable broth, and coconut milk. Stir well to combine.
Add white beans, nutritional yeast, and maple syrup. Bring the mixture to a gentle boil.
Lower the heat to a simmer and cook uncovered for 20–25 minutes, stirring occasionally, until thickened and flavorful.
Optional: Stir in spinach or kale during the last 2–3 minutes of cooking to wilt.
Taste and adjust seasonings as needed. Add more salt, pepper, or chili flakes if desired.
Serve hot with fresh herbs, lemon wedges, and your favorite side.

Serving Suggestions

This stew is wonderfully versatile and pairs beautifully with a variety of sides. Here are some ideas to elevate your bowl:

Crusty bread: Think sourdough, baguette, or ciabatta. Perfect for dipping.
Rice or quinoa: Add grains for a more filling and complete meal.
Mashed potatoes: For extra comfort, serve the stew over a bed of garlicky mashed potatoes.
Polenta: Creamy polenta pairs wonderfully with the stew’s textures.
Lemon wedges: A little squeeze of citrus brings brightness to balance the creamy richness.

How to Store and Reheat

Refrigerator

Let the stew cool completely before transferring to an airtight container.
Store in the fridge for up to 5 days.

Freezer

This stew freezes exceptionally well. Let it cool and freeze in meal-sized portions for up to 3 months.
Thaw overnight in the fridge or defrost gently in a saucepan over low heat with a splash of broth or water.

Reheating

Reheat in a saucepan over medium heat until warmed through, stirring occasionally.
Microwave individual servings in 1-minute bursts, stirring in between, until hot.

Tips for Success

Use full-fat coconut milk: It adds richness and creaminess that light coconut milk can’t replicate.
Simmer slowly: Letting the stew simmer gently allows the flavors to deepen.
Don’t skip the nutritional yeast: It adds that extra umami kick that ties the whole stew together.
Adjust to taste: Don’t be afraid to taste and tweak your seasonings as you go.
Add greens late: To avoid overcooked, mushy greens, stir them in just before serving.

Health Benefits

This stew is not only delicious but also incredibly nourishing. Here’s why:

High in plant-based protein: Thanks to white beans, each serving delivers a satisfying amount of protein.
Fiber-rich: Great for digestion and long-lasting fullness.
Healthy fats: From coconut milk and olive oil, promoting heart and brain health.
Antioxidant-rich: Tomatoes, garlic, and onions are packed with immune-boosting antioxidants.
Iron and calcium: Especially when leafy greens like spinach or kale are added.

Recipe Variations

Feel free to customize this recipe based on what you have or your preferences.

Make it spicy: Add more chili flakes or a splash of hot sauce.
Add more veggies: Try chopped carrots, celery, or zucchini sautéed with the onion.
Use different beans: Chickpeas or butter beans work beautifully too.
Swap the greens: Use chard, collard greens, or even frozen spinach.
Add grains: Stir in cooked farro or brown rice directly into the stew for extra body.

Common Questions

Can I use dried beans instead of canned?

Yes! Cook 1.5 cups of dried white beans until tender before using in the recipe. Be sure they’re fully cooked, as they won’t soften much during simmering.

Is this stew gluten-free?

Yes, the ingredients are naturally gluten-free. Just ensure any store-bought vegetable broth or bread you serve it with is certified gluten-free if needed.

What can I substitute for coconut milk?

If you can’t use coconut milk, try unsweetened cashew cream, oat milk, or a thick almond milk. Keep in mind this may slightly change the flavor and creaminess.

How do I thicken the stew?

The stew will naturally thicken as it simmers. For a thicker texture, use an immersion blender to partially puree the stew or mash some beans in the pot.

Can I make this in a slow cooker?

Yes. Sauté the aromatics first, then transfer all ingredients (except greens and lemon) into your slow cooker. Cook on low for 6–7 hours or high for 3–4. Add greens in the last 30 minutes.

How to Make It a Complete Meal

While this stew is hearty on its own, you can easily round it out into a complete meal with these ideas:

Serve with a salad: Try a simple arugula or kale salad with lemon vinaigrette.
Add whole grains: Brown rice, farro, or barley make it even more filling.
Top with seeds: Sprinkle sunflower seeds or hemp hearts for added crunch and nutrients.

Perfect for Meal Prep

This stew stores beautifully and even tastes better the next day as the flavors meld. It’s a dream meal prep recipe. Here’s how to make the most of it:

Make a double batch: Freeze half for later to save time on busy nights.
Portion into containers: Great for grab-and-go lunches.
Batch cook for the week: Rotate with different sides—rice, bread, salad—for variety.

Pin It for Later

Love this recipe? Save it on Pinterest for quick access! It’s perfect for those cozy fall and winter nights, vegan weeknight dinners, and anyone looking for comfort food with a healthy twist.

📌 Pin Creamy Vegan Tomato White Bean Stew

Final Thoughts

This creamy vegan tomato white bean stew proves that plant-based meals can be hearty, indulgent, and downright crave-worthy. It’s a powerhouse of flavor and nutrition all in one bowl. Whether you’re feeding your family, meal prepping for the week, or simply in need of some cozy comfort food, this recipe delivers every time.

Try it once, and it may just become a weekly staple in your home. Don’t forget to leave a comment or tag your photos on social media—nothing makes a food blogger happier than seeing your delicious creations!

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