Description
This Vegan Butter Bean Stew is a hearty, nutrient-packed Mediterranean-inspired dish made with tender butter beans, aromatic vegetables, savory herbs, and a rich tomato base. It is easy to prepare, freezer-friendly, and ideal for anyone looking for a warm, wholesome plant-based meal.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium onion (diced)
- 3 cloves garlic (minced)
- 2 carrots (diced)
- 2 celery stalks (diced)
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 teaspoon dried rosemary
- 1 bay leaf
- 1 tablespoon tomato paste
- 1 can (14.5 oz) diced or crushed tomatoes
- 2 cans (15 oz) each butter beans (drained and rinsed)
- 3 cups vegetable broth
- 1 teaspoon salt (adjust to taste)
- 1/2 teaspoon black pepper
- 1 tablespoon lemon juice (optional, for brightness)
- 1 cup chopped kale or spinach
- 1/2 cup coconut milk for creaminess
- 1/4 teaspoon red pepper flakes for heat
- 2 tablespoons chopped parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5 to 7 minutes until softened.
- Stir in the garlic, thyme, rosemary, smoked paprika, and bay leaf. Cook for 1 minute to toast the spices.
- Add tomato paste and mix until the vegetables are coated. Pour in the crushed or diced tomatoes and cook for 2 minutes to deepen the flavor.
- Stir in the butter beans and vegetable broth. Bring the mixture to a gentle simmer.
- Cover and simmer for 15 to 20 minutes, stirring occasionally, until flavors have blended and the stew thickens.
- Add spinach or kale during the last 5 minutes of cooking, or stir in coconut milk for a creamier texture.
- Taste and season with salt, pepper, and lemon juice if desired.
- Remove the bay leaf. Ladle into bowls and garnish with parsley.
Notes
- This stew is adaptable with flexible add-ins like greens or spices.
- Store leftovers in the fridge for up to 4 days.
- This dish can be frozen for later use.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 6g
- Sodium: 700mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg