White Bean Stew Recipe |Vegan Stew Recipes

White Bean Stew Recipe
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Today, I would like to share with you one more stew recipe. White Bean Stew. For this recipe, we can use frozen (fresh), dried, or canned white beans. Today, I will use canned beans. If you want to use dried beans, you have to place the beans in water and wait 24 hours, until they are soft, before you use them.

Ingredients for White Bean Stew (3-4 servings)

500 grams white beans (cooked)

1 yellow onion (medium, finely chopped)

1 carrot (cut into small cubes)

1 potato (cut into small cubes)

1 tomato (peeled and finely chopped)

2 tablespoon tomato paste

1/2 liters water

1 teaspoon salt

1 bay leaf (optional)

1/2 teaspoon black pepper

1 teaspoon sugar

2 cloves garlic (chopped)

1/2 cup sunflower oil (or olive oil)

For a better result, I suggest you use a hand blender to chop the onion. The smaller the onions, the better the taste. Simply peel the skin off your onion and quickly cut it into quarters. Put these quarters in your blender, and pulse the onion until you’re satisfied with the texture.

White Bean Stew

White beans health benefits:

Nutrition Facts
For a Serving Size of 1 cup (202g)
Nutrition Facts
For a Serving Size of 1 cup (202g)
Calories 672.7Calories from Fat 15.5 (2.3%)
% Daily Value *
Total Fat 1.7g
Saturated fat 0.4g
Monounsaturated fat 0.1g
Polyunsaturated fat 0.7g
Sodium 32.3mg2%
Potassium 3625.9mg78%
Carbohydrates 121.7g
Net carbs 91g
Sugar 4.3g
Fiber 30.7g123%
Protein 47.2g
Vitamins and minerals
Vitamin A 0μg0%
Vitamin A IU 0IU
Vitamin B6 0.6mg50%
Vitamin B12 0μg0%
Vitamin C 0mg0%
Vitamin D 0μg0%
Vitamin D IU 0IU
Vitamin E 0.4mg3%
Vitamin K 11.3μg10%
Caffeine 0mg
Calcium 484.8mg49%
Iron 21.1mg264%
Magnesium 383.8mg110%
Phosphorus 608mg61%
Zinc 7.4mg50%
Copper 2mg100%
Manganese 3.6mg182%
Selenium 25.9μg37%
Retinol 0μg
Lycopene 0μg
Thiamine 0.9mg59%
Riboflavin 0.3mg18%
Niacin 1mg5%
Folate 783.8μg196%
Choline 133.7mg25%
Water 22.9g
Fatty acids
Amino acids
Tryptophan 0.6g
Threonine 2g
Isoleucine 2.1g
Leucine 3.8g
Lysine 3.2g
Methionine 0.7g
Cystine 0.5g
Phenylalanine 2.6g
Tyrosine 1.3g
Valine 2.5g
Arginine 2.9g
Histidine 1.3g
Alanine 2g
Aspartic acid 5.7g
Glutamic acid 7.2g
Glycine 1.8g
Proline 2g
Serine 2.6g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs

Do not forget to check out my other stew recipes:

White Bean Stew Recipe |Vegan Stew Recipes

Difficulty: Beginner Prep Time 15 min Cook Time 30 min Rest Time 15 min Total Time 1 hr Servings: 4 Best Season: Winter

Instructions (White Bean Stew)

  1. Sauté the onions.

    Heat olive oil over medium-high heat and sauté the onions for 2-3 minutes.

    saute the pnions
  2. Add the tomato paste, salt, black pepper and cook for 2-3 minutes.

  3. Add carrot, potato, mix well and cook for another 2-3 minutes. Stirring occasionally.

    onions, potato, carrots, tomato paste
  4. Add the tomato and mix well.

    tomato
  5. Add the beans, 500 ml water, bay leaf (optional) mix well, and cook for 30-40 minutes over low heat.

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