Vegan White Bean Stew
Vegan meals can sometimes be intimidating to non-vegans. Where’s my protein? Will it keep me full for long enough? This super flavourful dish answers it all. A nice combo of plant protein, complex carbs, good fats and loads of fibre to keep you fuller for longer. Serve it over your favourite rice, mashed potatoes or toast.
- Medium-sized pot or a large skillet
- Sharp knife
- Serving bowls
- Olive oil for sautéing
- 1 large onion thinly sliced
- 6 garlic cloves minced
- 3-4 carrots thinly sliced
- 5 tablespoons tomato paste
- 1 tablespoon sweet paprika
- ½ cup water
- 2 cans of white kidney beans drained
- 1 can of coconut cream
- Salt & freshly ground pepper to taste
- Optional - chopped parsley for garnish
- In a pot or a large skillet, heat some olive oil and start sautéing the onion on high heat. The goal is to have the onion become golden brown. About 10 minutes.
- Add garlic and carrots. Cook until softens, about 2-3 minutes.
- Add the tomato paste and paprika and mix well.
- Add the water if the mixture becomes too dry.
- Pour in the drained beans and mix. Allow cooking for 2 minutes.
- Turn the heat to medium and add the coconut cream and stir carefully.
- Add salt and pepper to taste and adjust to the desired flavours.
- Serving option: Place some cooked Basmati rice in a bowl and top with a few tablespoons of the bean stew. Garnish with parsley and serve hot.
For a spicy version, replace some of the sweet paprika with hot paprika. Leftovers are delicious the next day too.