Description
A hearty, comforting Vegan White Bean Mushroom Stew packed with plant-based protein and rich umami flavors. Perfect for chilly nights, this stew is easy to make, full of wholesome ingredients, and deeply satisfying.
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 lb (450g) mushrooms, sliced (cremini or button mushrooms)
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 1 tablespoon tomato paste
- 2 tablespoons all-purpose flour (or gluten-free flour if needed)
- 2 cups vegetable broth
- 2 cans (15 oz each) white beans, drained and rinsed
- 2 tablespoons soy sauce or tamari
- 1/2 cup unsweetened plant-based milk (like oat or almond)
- Fresh parsley, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onions and cook until translucent, about 5 minutes.
- Add the minced garlic and sliced mushrooms. Cook until mushrooms release their moisture and start to brown, about 8–10 minutes.
- Stir in thyme, rosemary, smoked paprika, salt, and pepper. Cook for 1–2 minutes until fragrant.
- Add tomato paste and flour. Stir well to coat the mushrooms and cook for another 2 minutes.
- Gradually pour in the vegetable broth while stirring to avoid lumps. Bring to a simmer.
- Add the white beans and soy sauce. Simmer uncovered for 15–20 minutes, stirring occasionally.
- Stir in the plant-based milk and adjust seasoning if needed. Simmer for another 5 minutes to thicken slightly.
- Remove from heat and garnish with fresh parsley before serving.
Notes
- Use gluten-free flour and tamari for a gluten-free version.
- Great served with crusty bread or over mashed potatoes.
- Leftovers can be stored in the fridge for up to 5 days or frozen for later use.
- You can use cannellini, navy, or great northern beans for this recipe.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 5g
- Sodium: 600mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 13g
- Cholesterol: 0mg
