Creamy White Bean Stew

If you’re in the mood for something cozy but light, creamy yet veggie-packed, and ready in about 30 minutes, this Creamy White Bean Stew is exactly what you need!

We’re blending silken tofu into a garlicky, creamy sauce that’s nourishing, high in protein, full of fiber, and perfect for spring. And, whether you’re cooking for yourself or wanting to serve a weeknight dinner that feels a little fancy, this stew checks all the boxes.

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WHY YOU’LL LOVE THIS RECIPE

Packed with Protein – Each serving has over 20 grams of protein, making it the perfect plant-based high protein meal prep.

Perfect for Meal Prep – The flavors get even better after a day in the fridge, it reheats beautifully, and it’s versatile enough to pair with toast, rice, or pasta. So, whether you’re working from home or need something to grab-and-go, this stew is a great meal prep staple that makes eating well easy.

Seasonal & Fresh – Between the lemon, peas and basil this bean stew is perfect for a comforting spring meal.

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INGREDIENTS NEEDED (WITH SUBSTITUTIONS)

Here’s everything you’ll need to bring this springy, creamy white bean stew to life:

Silken Tofu – The base of this creamy sauce, it creates a silky, dairy-free texture that mimics cream.

Yellow Onion – Sautéed for a sweet, mellow flavor that forms the base of the sauce.

Garlic – Adds flavor and aroma.

Nutritional Yeast – Gives the stew a savory, cheesy depth without any dairy. Plus, it’s high in protein!

Olive Oil – Used for sautéing and optionally you can drizzle a bit on top at the end as well.

Lemon Juice – Brightens the dish and balances the creamy texture with a bit of acidity. Fresh is best!

Unsweetened Plant Milk – Helps the tofu blend into a smooth sauce. Use just enough to get it creamy. You can use any plant milk – soy milk, oat milk, almond milk. Any works!

Salt + Pepper – For seasoning and bringing all the flavors together.

Red Pepper Flakes – Adds a subtle (or strong!) heat.

White Beans – Cannellini or great northern beans work best here. They’re creamy, hearty, and protein-rich.

Baby Spinach – Stirred in at the end for a pop of green and a nutrient boost.

Fresh Basil – Chopped and added at the end for a burst of herby, springtime flavor.

Frozen Peas – Adds a touch of sweetness and texture. No need to thaw—just stir them in!

Hot Sauce (optional) – For finishing with a tangy, spicy kick.

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HOW TO MAKE WHITE BEAN STEW

Here’s the step-by-step breakdown to make this stew. The full ingredients and instructions are in the recipe card below.

Step 1: In a medium pot over medium heat, warm 1 tablespoon of olive oil. Add the chopped onion and garlic, and sauté for 5–7 minutes, or until soft and fragrant.

Step 2: Transfer the cooked onion and garlic to a blender. Add the silken tofu, nutritional yeast, plant milk, salt, and pepper. Blend until completely smooth and creamy. If needed, add more liquid a tablespoon at a time to help it blend.

Step 3: Pour the creamy tofu sauce back into the same pot. Warm over low heat.

Step 4: Stir in the drained white beans, frozen peas, and spinach. Let everything simmer for 5–8 minutes, or until heated through and the spinach has wilted. Stir occasionally to avoid sticking.

Step 5: Once heated through, turn off the heat and stir in the lemon juice, red pepped flakes, and chopped basil.

Step 6: Taste the stew and add more salt, pepper, lemon juice, or red pepper flakes if needed.

Step 7: Ladle into bowls and finish with a drizzle of hot sauce or olive oil. Serve with bread, rice, or grains of choice.

STORAGE

This stew keeps well in the fridge, making it perfect for meal prep! You can store leftovers in an airtight container in the fridge for up to 4 days. When ready to enjoy, give it a mix (it may separate slightly because of the lemon juice but that’s okay!) and warm on the stove over medium heat or in the microwave. Too thick? Add a splash of plant milk to thin it out.