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Vegan white bean stew in a white bowl.

Vegan White Bean Stew

Kayla
This Vegan White Bean Stew is packed and layered with flavor. A healthy, hearty, fresh and delicious meal that's filling to the belly and light on the pockets. It's dairy free, vegan, vegetarian and gluten free.
5 from 1 vote
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Prep Time 5 minutes
Cook Time 55 minutes
Total Time 1 hour
Course Main Course, Soup
Cuisine Mediterranean
Servings 4
Calories 132 kcal

Ingredients
  

  • 1 tablespoon olive oil extra virgin
  • ½ large onion (or about 1 cup) finely chopped
  • 4 garlic cloves grated
  • ½ cup carrots chopped
  • 1 ½ cups potatoes chopped in small bite-sized pieces
  • 1 teaspoon fresh thyme
  • 1 teaspoon fresh oregano
  • ¼ cup white wine
  • 3 cups vegetable broth (reduced sodium)
  • 3 cans great northern beans rinsed and drained
  • 3 teaspoons lemon juice fresh
  • 3 cups chopped kale
  • salt and pepper to taste

Instructions
 

  • In a skillet over medium heat, add the olive oil and chopped onion. Let cook down for about 5 minutes. I sprinkle it with some salt to draw out the water from the onions so it will cook faster.
  • Next, add the grated garlic, carrots and potatoes. Sautee for about 5-8 minutes.
  • Add the spices.
  • Pour in the white wine and then the broth.
  • Toss in the white beans and the lemon juice, then stir.
  • Bring to a boil, reduce the heat to a simmer and cover for about 20 minutes.
  • Take about 3 cups of the beans with a little bit of the liquid, and leave out the carrots as it can make the stew have an orange color, and blend in a blender or immersion blender. Add back into the pot, add the salt and pepper to taste and stir until well combined. 
  • Bring to a boil again, then reduce the heat to a simmer and cover for about 30 more minutes. 
  • Add the kale at least 10 minutes before you're ready to serve.
  • Remove from the heat, let cool and Enjoy!

Notes

  • I think it's best to add your salt to taste here, because soup is one of those things that can tend to require a lot of it, at least in my recipes they do. And so you can be the judge of how salty you like yours!
  • Beans will release starch as they cool down causing the stew to thicken more. So, when you reheat leftovers, allow it to get pretty hot to thin it out some.

Nutrition

Serving: 1.5cupsCalories: 132kcalCarbohydrates: 20gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 31mgPotassium: 528mgFiber: 4gSugar: 2gVitamin A: 5217IUVitamin C: 44mgCalcium: 99mgIron: 1mg
Keyword vegan soups, vegan white bean soup, vegan white bean stew
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