Cozy Vegan White Bean Stew Recipe: Hearty, Creamy, and Perfect for Healthy Meal Prep

When I’m craving something hearty and wholesome I reach for my favorite vegan white bean stew. There’s just something about a steaming bowl of creamy beans and tender veggies that makes any day feel a little cozier. This comforting dish draws inspiration from classic Mediterranean flavors but keeps things simple and plant-based.

Why You’ll Love This Vegan White Bean Stew

Fresh and vibrant flavors burst from every bite of my vegan white bean stew. I use a simple combination of beans and seasonal vegetables to create a balanced meal perfect for weeknights or meal prep. The stew is naturally creamy thanks to the beans breaking down as they simmer which means you get a rich texture without using any dairy.

The wholesome beans offer plant-based protein and fiber that will keep you feeling full and energized. My stew is completely oil-free and low in added salt for those focused on healthy eating. Each spoonful delivers Mediterranean-inspired aromatics like garlic, rosemary and thyme that make your kitchen smell inviting and cozy.

The recipe is highly customizable—you can swap in your favorite vegetables or greens depending on what you have in your fridge. This flexibility empowers you to craft a stew that fits whatever produce you love most. Plus the whole meal comes together in one pot so the cleanup is fast and easy.

If you love hearty vegan comfort food that is nourishing but not heavy this white bean stew is sure to become one of your go-to recipes. The combination of simplicity, taste and wholesome ingredients makes it a staple in my kitchen for family dinners and quick lunches alike.

Ingredients

I always choose fresh, wholesome ingredients to bring out the best in my Vegan White Bean Stew. Here is what you will need for a bright, delicious, and nourishing meal.

Main Ingredients

• 2 tablespoons vegetable broth or water for sautéing
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 1 red bell pepper, chopped
• 1 tablespoon tomato paste
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper
• 2 cans (15 ounces each) white beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes, with juice
• 3 cups low-sodium vegetable broth
• 2 cups chopped kale or spinach
• 1 tablespoon lemon juice
• Fresh parsley, chopped, for garnish

Optional Add-Ins and Variations

• 1 small zucchini, cubed
• 1 small potato, peeled and diced
• 1/2 cup cooked farro or brown rice
• 1 teaspoon Italian seasoning for extra depth
• A pinch of red pepper flakes for heat
• Chopped fresh basil or dill for extra freshness
• 1/4 cup nutritional yeast for a cheesy hint
• A dash of white wine added while sautéing aromatics for subtle flavor complexity

Equipment Needed

Making my Vegan White Bean Stew calls for just a few basic kitchen tools. Everything gets simmered together for a one-pot meal that’s simple and satisfying—no fancy gadgets required.

• Large soup pot or Dutch oven: This holds all your veggies and beans. I prefer a sturdy pot for even heat and easy stirring.
• Chef’s knife: Use a sharp one to slice onions, carrots, and bell peppers smoothly.
• Cutting board: Protect your counters and keep your space organized as you prep your vegetables.
• Wooden spoon or heat-resistant spatula: You’ll need this for sautéing aromatics and stirring the stew as it simmers.
• Ladle: Makes serving hot stew easy straight from the pot into bowls.
• Measuring spoons and cups: Helps keep seasonings and liquids balanced for perfect flavor every time.
• Citrus juicer (optional): Squeezing fresh lemon juice over the finished stew brightens the flavors.

With this small list of essentials, you’ll keep cleanup quick and make the entire process of cooking my vegan white bean stew satisfying and stress-free.

Make-Ahead and Storage Tips

When I meal prep vegan white bean stew I always make a double batch. This stew tastes even better the next day since the flavors deepen and develop overnight in the fridge. I let the stew cool down to room temperature before transferring it to airtight glass containers.

For busy weeks I portion my stew into single-serve containers. Each portion reheats fast on the stove or in the microwave. When reheating on the stovetop I add a splash of water or vegetable broth to loosen the texture and keep it creamy.

You can make this vegan white bean stew up to 4 days in advance. Store it in the refrigerator and garnish with fresh parsley and lemon right before serving for optimal freshness. For longer storage freeze any extra stew in freezer-safe containers. I always label my containers with the date so I can keep track of freshness.

This stew freezes well for up to 3 months. Thaw overnight in the refrigerator and reheat gently. The beans maintain their creamy texture and the vegetables stay tender. Avoid freezing garnishes like fresh herbs or lemon so they stay vibrant when you serve the reheated stew.

Directions

Making vegan white bean stew is simple and satisfying. I guide you through each step so you get a hearty stew that is both nourishing and full of Mediterranean-inspired flavor.

Prep the Ingredients

I start by dicing 1 large onion and mincing 4 garlic cloves. I peel and slice 3 carrots into thin rounds, then dice 1 red bell pepper. I rinse and drain 2 cans of white beans, such as cannellini or great northern beans, and open a can of diced tomatoes. I chop any extra vegetables or greens I plan to add.

Sauté the Aromatics

I heat a splash of vegetable broth in my soup pot over medium heat. Once it simmers, I add the diced onion and cook, stirring often, until the onion softens and turns translucent, about 5 minutes. I add the garlic, 1 teaspoon chopped fresh rosemary, and 1 teaspoon dried thyme, stirring until fragrant, about 1 minute.

Add the Vegetables and Beans

Next, I stir in the sliced carrots and diced bell pepper. I let them cook for 3 to 4 minutes, just until they start to soften. Then I add the rinsed white beans and 1 can of diced tomatoes, including the juices. I pour in 4 cups of low-sodium vegetable broth and bring everything to a gentle boil.

Simmer the Stew

I reduce the heat to low and let the stew simmer uncovered for 25 to 30 minutes. I stir now and then to encourage some of the beans to break down. This creates a naturally creamy base without any added dairy. If I am adding tender greens like chopped kale or spinach, I add them in the final 5 minutes of simmering, just until wilted.

Adjust Seasonings and Serve

I taste the stew and season with sea salt and black pepper as needed. I squeeze in the juice of half a lemon to brighten the flavors. I serve the stew hot, ladled into bowls and topped with chopped fresh parsley and extra lemon wedges. The aroma of the herbs and the creamy texture of the beans always make this dish a favorite at my table.

Serving Suggestions

I love enjoying my vegan white bean stew piping hot straight from the pot. The stew shines on its own for a quick weeknight meal but there are plenty of ways to elevate your experience depending on what you have on hand and what you are craving.

Favorite Pairings

• I often ladle the stew over a scoop of fluffy brown rice or cooked quinoa for extra heartiness.
• For a high-protein meal add a side of roasted chickpeas or a slice of toasted whole-grain sourdough.
• A crisp green salad with lemon vinaigrette balances the creamy beans perfectly.

Fresh Garnishes

• Try topping each bowl with a big handful of fresh parsley, basil, or thyme.
• I recommend an extra squeeze of fresh lemon for brightness just before serving.
• Sprinkle a little vegan parmesan or nutritional yeast for a cheesy finish.

Cozy Comforts

• For a rustic presentation serve this stew family-style in a big bowl at the center of your table.
• Offer bowls of extra herbs, crushed red pepper, and cracked black pepper so everyone can season their serving just how they like it.
• If you want to turn it into more of a stew-bowl supper stir in cooked farro or barley and finish with a drizzle of extra-virgin olive oil if your diet allows.

Meal Prep Options

• This stew holds up so well in the fridge that I often portion it out for healthy grab-and-go lunches.
• Pack with fresh greens on the side (like arugula or spinach) then stir them in right before eating for a burst of color and nutrition.
• For busy nights freeze single-serve portions and reheat with a touch of broth for dinner in minutes.

Whether you are sharing with friends or enjoying a solo plant-based meal these serving ideas make every bowl of my vegan white bean stew both nourishing and delicious.

Tips for Success

• Use the freshest vegetables and herbs you can find for the most vibrant stew flavor. I always choose brightly colored carrots, crisp bell peppers, and firm onions. Fresh garlic, rosemary, and thyme will give your stew a fragrant, inviting aroma that reminds me of my restaurant’s kitchen.
• Rinse and drain your white beans thoroughly if you are using canned beans. This step reduces excess sodium and brings out the clean, buttery taste of the beans.
• Sauté your aromatics until just golden. Softened onions and lightly caramelized garlic form a deeply flavorful base. I watch closely—too much browning and the taste becomes bitter.
• Simmer the stew gently. Once everything is combined, keep the heat low and let the beans break down a bit. This naturally thickens the broth and creates a creamy mouthfeel without any dairy.
• Taste and season in layers. I add salt, pepper, thyme, and rosemary at first, then taste again after simmering. Sometimes a splash of lemon juice or a pinch more herbs is all it takes to bring the stew to life.
• Don’t be afraid to add greens! I stir in chopped kale or spinach at the end for a nutritional boost and a splash of color.
• If making ahead, let the stew cool completely before transferring it to containers. I leave a bit of extra space in the container for expansion if I plan to freeze.
• Reheat with care. Adding a splash of broth or water helps the stew regain its silky texture, especially after chilling.
• Garnish at the last moment. Fresh chopped parsley and a squeeze of lemon juice will brighten the finished dish. I find this step transforms each bowl, making the flavors pop and the presentation shine.

Conclusion

I love how this vegan white bean stew brings comfort and freshness to my table no matter the season. It’s one of those recipes that just fits into busy routines while still feeling special and nourishing.

Whenever I make it I’m reminded how a few simple ingredients can come together to create a meal that’s both satisfying and full of flavor. If you give it a try I hope it becomes a favorite in your kitchen too.