Creamy White Bean Stew
This creamy white bean stew is packed with protein, tasty, and simple to throw together, making it a weeknight staple in my kitchen. It’s nourishing, comforting and the perfect springtime comfort meal.
Servings: 4 Servings
Calories: 356kcal
Ingredients
- 1 tbsp olive oil
- ½ yellow onion, chopped
- 4 large cloves garlic, minced
- 1 16 oz block silken tofu
- 1/2–3/4 cup unsweetened plant milk (just enough to blend)
- ¼ cup nutritional yeast
- 1-2 tsps kosher salt
- black pepper, to taste
- 2 cans white beans (like cannellini or great northern)
- 2-3 cups baby spinach
- 1 cup frozen peas
- 1 medium-sized lemon, juiced
- ¼ cup basil, chopped
- red pepper flakes or hot sauce, to taste
Instructions
- In a medium pot over medium heat, warm the olive oil and sauté the chopped onion until translucent and fragrant (about 7-8 minutes).
- Add the garlic, and sauté for 1-2 minutes until fragrant.
- Transfer the sautéed onion and garlic to a blender with the silken tofu, nutritional yeast, salt, pepper, and plant milk. Blend until smooth and creamy, adding more liquid if needed to help it blend.
- Pour the creamy tofu mixture back into the pot over low heat. Add the white beans, frozen peas, and spinach. Stir gently until the spinach wilts and everything is heated through—about 5–8 minutes.
- Add freshly squeezed lemon juice, red pepper flakes and/or hot sauce, and chopped basil.
- Taste and adjust, adding more salt, pepper, lemon juice, or hot sauce as needed.
- Spoon into bowls and top with a drizzle of olive oil and extra herbs if you’d like. Serve with crusty bread or rice!
Nutrition
Calories: 356kcal | Carbohydrates: 59g | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 623mg | Potassium: 1340mg | Fiber: 15g | Sugar: 5g | Vitamin A: 1885IU | Vitamin C: 37mg | Calcium: 244mg | Iron: 8mg
