Creamy Tomato White Bean Stew: A Vegan High-Protein Soup Recipe

Looking for a delicious, nutrient-dense recipe that’s not only hearty but also packed with plant-based protein? This creamy tomato white bean stew is the answer. It’s rich, flavorful, and incredibly satisfying—perfect for those looking to whip up the best vegan protein dish without sacrificing taste. Plus, it’s completely dairy-free and perfect for anyone looking for a comforting, cozy meal that’s both nutritious and delicious.

Why This Stew is So Special

This vegan white bean stew is a fantastic option for anyone following a plant-based cookbook or looking for wholesome, healthy meals. Made with simple ingredients like ripe tomatoes, white beans, and a touch of plant-based creaminess, this stew combines stew with tomatoes and the richness of beans for a truly unforgettable dish.

Not only is it packed with flavor, but it’s also high in protein, thanks to the white beans, making it one of the best vegan protein sources out there. Whether you’re vegan or simply looking for a dairy-free soup, this recipe has it all.

Key Ingredients for a Creamy Vegan Stew

• White Beans: The star of the show and a fantastic plant-based protein source.
• Tomatoes: Fresh or canned, tomatoes add acidity and depth to the stew.
• Onions and Garlic: The aromatic base that brings everything together.
• Vegetable Broth: For added depth and richness.
• Coconut Milk or Plant-Based Cream: This makes the stew creamy without any dairy.
• Spinach or Kale (Optional): For an extra boost of nutrients, you can throw in some leafy greens.
• Spices: A mix of Italian seasoning, smoked paprika, salt, and pepper to give your stew a flavorful kick.

Step-by-Step Guide to Making Your Tomato White Bean Stew

1. Sauté the Aromatics

Start by heating a bit of olive oil in a large pot over medium heat. Add in diced onions and minced garlic, and cook until the onions are translucent and the garlic is fragrant—around 5 minutes.

2. Add the Tomatoes

Pour in your chopped tomatoes or canned tomatoes, and let them simmer with the onions and garlic for a few minutes. This is the base of your stew with tomatoes and will give it that delicious, savory flavor.

3. Season and Simmer

Add vegetable broth, your spices (Italian seasoning, smoked paprika), and a pinch of salt and pepper. Let this simmer for about 10-15 minutes to allow the flavors to meld together.

4. Add the White Beans

Rinse and drain your white beans, then add them to the pot. Stir well to combine everything. The beans are a great source of protein and give this bean stew its hearty texture.

5. Stir in the Coconut Milk

Once your beans are heated through, slowly stir in your coconut milk or plant-based cream. This will give the stew its rich, creamy texture without any dairy, turning it into a perfect dairy-free soup.

6. Optional: Add Greens

If you’re feeling extra healthy, toss in a handful of spinach or kale during the last few minutes of cooking. This adds extra nutrients and color to your vegan stew.

7. Serve and Enjoy

Ladle the creamy tomato white bean stew into bowls, garnish with fresh herbs like parsley or basil, and serve it up! This dish is perfect on its own or with a side of crusty bread for dipping.

Why You’ll Love This Recipe

• High in Protein: Thanks to the white beans, this stew offers a great amount of plant-based protein, perfect for fueling your day.
• Rich and Creamy: The coconut milk adds a deliciously creamy texture without any dairy, making it one of the best vegan protein stews out there.
• Nutrient-Dense: Packed with fiber, vitamins, and minerals, this recipe fits perfectly in any list of nutrient-dense recipes.
• Flavorful and Satisfying: The combination of tomatoes, beans, and spices creates a rich, bold flavor that will leave you craving more.

Try This Recipe from Your Plant-Based Cookbook

Whether you’re new to plant-based eating or a seasoned pro, this creamy tomato white bean stew will be a favorite. Not only does it deliver on taste, but it’s also full of healthy ingredients that fuel your body and satisfy your soul. It’s the perfect addition to your plant-based cookbook and a fantastic way to enjoy a vegan stew that’s hearty, nourishing, and incredibly tasty.