Tasty vegan White bean and Red pepper stew

By: Vegan Agility Team Last updated: December 3, 2020

This heartwarming creamy plant-based stew with white beans, cherry tomatoes, and red peppers is a delight to the taste buds. The coconut cream adds a depth of flavor along with the richness of the roasted cherry tomatoes and roasted red peppers. The butterbeans ensure the stew is creamy and delicious. This white bean recipe is high in protein, fiber, and vitamins. It’s a deliciously wonderful way to mesh many beneficial nutrients into one dish.

Key nutrient focus of this vegan white bean recipe

Protein: Protein is a necessary macronutrient needed for multiple cellular processes as well as muscle repair and recovery. In this recipe, the highest amount of plant-based protein is found in white beans.

Magnesium: An essential mineral vital to a vast range of cellular processes playing a role in over 600 internal bodily reactions. Magnesium can also help to lower blood pressure and reduce inflammation. In this recipe, magnesium is predominantly found in the white beans.

Plant-based Iron: Iron is another essential mineral in this vegan white bean recipe and one that is essential to achieving optimal plant-based health. The iron found in plants is non-heme iron and is found predominantly in dried fruit, beans, legumes and seeds. plays a critical role in the transfer of oxygen around the body and the vital functioning or many internal organs. Check out the best sources of iron and our in-depth vegan iron guide to get more information on mastering the iron mineral in your diet.

What are the best white beans to cook with?

Butter beans (lima beans)

Nutrition per 1 cup:

Cannellini beans (white kidney beans)

Nutrition per 1 cup:

Haricot beans (navy beans)

Nutrition per 1 cup:

How to cook white beans?

Learning how to cook canned cannellini beans or butter beans straight from the packet is quite simple, providing you follow some straightforward steps.

Cooking dried White beans

1. Soak the white beans overnight or for a minimum of 6 – 8 hours.
2. Discard the water and rinse
3. Add to a fresh pot of water, with a ratio of 1 to-3 of beans to liquid
4. Simmer for about 60 minutes or until soft and tender

Cooking canned white beans

1. Drain butter beans into a colander
2. Rinse them under cool water to remove the canning liquid
3. Use as required in your recipe

Detailed vegan white been recipe steps

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Vegan white bean recipe

Amazing 3 bean vegan stew recipe

Prep Time30 minutes mins

Cook Time40 minutes mins

Total Time1 hour hr 10 minutes mins

Course: Main Course

Cuisine: vegan meal

Keyword: cannellini beans, vegan stew, white bean

Servings: 4

Ingredients

• ▢ 3 tbsp olive oil
• ▢ 2 red peppers chopped
• ▢ 1 cup cherry tomatoes
• ▢ 2 onions chopped
• ▢ 4 garlic cloves sliced
• ▢ 5 tomatoes large and sliced
• ▢ 8 oz water
• ▢ 1/4 scotch bonnet de-seed and finely chop
• ▢ 3.5 cups white beans canned or cooked from scratch. Butter beans, navy beans or cannellini beans work perfectly. You can mix the beans for a more unique stew
• ▢ 1 tsp curry powder
• ▢ 2 tbsp lemon juice freshly squeezed
• ▢ 2 tbsp coconut cream
• ▢ handful fresh thyme
• ▢ 1 tsp sea salt add more to your liking
• ▢ 1 tsp black pepper
• ▢ 1/4 tsp chili flakes optional

Equipment

• Large pot
• Colander
• Frying pan or sauce pan

Instructions

• Preheat the oven to 180°C/Gas Mark 4/356°F
• Slice the peppers and tomatoes. Scotch bonnet pepper can be quite hot so be careful not to rub your skin or eyes after handling them. Thoroughly wash hands after use.
• Add the peppers and cherry tomatoes to a large baking tray and toss these in 1 tbsp olive oil
• Bake for 30 minutes or until soft and browning a little
• While the peppers and tomatoes are roasting, add the remaining olive oil to a large pan and add the onion
• Fry on a low-medium heat until soft and slightly browning, about 10 mintues
• Add the garlic and cook for a few minutes more
• Add the fresh tomatoes, stir, turn the heat to low, cover and cook for about 5 minutes
• Add in the roast peppers, scotch bonnet, water, beans and a little fresh thyme. cover and simmer for 20 minutes
• Add in the coconut cream and stir in
• Season with salt, pepper, lemon juice and more fresh thyme.
• Sprinkle with chill flakes
• Finally top with the roast tomatoes

Key nutrients

Calories: 420kcal | Carbohydrates: 58g | Protein: 19g | Fat: 14g | Saturated Fat: 4g | Sodium: 614mg | Potassium: 1567mg | Fiber: 15g | Sugar: 11g | Vitamin A: 3363IU | Vitamin B6: 1mg | Vitamin C: 115mg | Vitamin E: 5mg | Vitamin K: 29µg | Calcium: 183mg | Iron: 7mg | Magnesium: 135mg | Zinc: 3mg

The nutritional information provided is approximate and can vary depending on your ingredients and tools.

Do you want more delicious vegan recipes?

Why not try out some of our alternative vegan meals that use a blend of different plant-based foods high in essential nutrients to achieve a delicious yet healthy result. These recipes will allow you to get creative with your cooking while still focussing on essential vegan nutrients and mouth-watering flavor.

• Incredibly tasty vegan green Thai curry
• Exquisite vegan stir fry noodles recipe – easy to make

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