White Bean Mushroom Stew with Potatoes (and optional tempeh) is a healthy vegan alternative to traditional meaty stews. Protein-rich, easy to make, and with pantry-friendly ingredients. Option for oil-free.
A satisfying dinner, packed with nutrients, and budget-friendly. This vegan recipe is a keeper. It's also versatile. Use veggies or beans you already have on hand.
There is the option for adding tempeh for even more plant-based protein and nutrients.
- Olive Oil (optional)
- Tempeh (optional)
- Soy sauce or tamari
- Cremini or white button mushrooms
- Vegetable broth
- Lemon juice
- Creamer baby potatoes
- Bay leaves
- Frozen green peas
- Coconut milk or unsweetened nondairy milk
- Salt & freshly ground black pepper
- Fresh parsley (optional)
See recipe card for quantities.
If you are adding tempeh to this White Bean Mushroom Stew with Potatoes, simmer the block beforehand for a few minutes to reduce its slightly bitter flavor. This step is optional but worth the extra effort, especially if you are new to tempeh.
Transfer the tempeh to a bowl or dish and set aside.
Transfer the mushrooms to the bowl or dish with the tempeh (if using) and set aside.
To the same skillet, cook the onions and carrots. (I like to roll-cut my carrots because I think it looks nicer.)
Add the flour and cook for 2 minutes more. Make sure to stir constantly to prevent lumps from forming in the flour.
Add the vegetable broth and lemon juice. Stir well to combine.
Discard the bay leaves.
Adjust the vegetable broth, soy sauce, and lemon juice as desired. Season with salt & pepper. Garnish with fresh parsley.
This is a fabulous stew to serve at dinner parties. It looks very impressive with all the vibrant colors. It's also a perfect holiday meal. Add this dish to your Thanksgiving spread.
This recipe for White Bean Mushroom Stew with Potatoes is versatile.
- Vegetables - instead of carrots, you can use daikon, turnips, or celery
- Potatoes - use a different variety of potatoes, but make sure to cut them into bite-sized pieces before adding to them the stew
- Green peas - omit the green peas as desired, or substitute for edamame
- Coconut milk - oat milk is an ideal substitute
- Tempeh - omit the tempeh, or substitute for one third of a 14-ounce packet of extra-firm tofu (cut into ¾-inch cubes, bake/air-fry until golden brown before adding to the stew)
- Spicy - add crushed red pepper to the cooked onions to imbue heat into the dish, or one half red chili pepper (minced)
- Vegetable soup - add more vegetable broth to make a soup
Refrigerate any remaining White Bean Mushroom Stew with Potatoes in an airtight container for up to 3 days.
These ingredients don't stand up well to freezing.
💡 Top tip
For browning the tempeh and mushrooms, use a large skillet to avoid overcrowding. Let them sit undisturbed for the first few minutes of cooking.
Oat milk is a nondairy alternative to cow's milk and is made from predominantly oats and water.
It's a great alternative if you are allergic or sensitive to dairy, lactose, soy, or nuts.
Oats are naturally gluten-free, but sometimes become cross contaminated in the processing facility. Be sure to read the carton to check if it specifies gluten-free.
Oat milk has more fiber than almond or rice milk, but is typically higher in carbohydrates and calories.
Like other nondairy milks, it is usually supplemented with vitamin D, which many of us don't get enough of.
Choose unsweetened oat milk for a healthier option. This is also the best choice for adding to savory dishes.
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White Bean Mushroom Stew with Potatoes
- 2 teaspoons olive oil plus more as needed (optional)
- 8 ounces tempeh crumbled (optional)
- 2 tablespoons soy sauce or tamari (divided), plus more as needed
- 16 ounces cremini mushrooms or white button, quartered
- 1 large onion chopped
- 2 large carrots cut into ¾-inch pieces
- 4 garlic cloves minced
- ½ cup wholewheat pastry flour or all-purpose
- 5 cups vegetable broth
- 2 tablespoons lemon juice plus more as needed
- 1 pound creamer baby potatoes halved
- 2 bay leaves
- ¼ teaspoon dried rosemary
- ¼ teaspoon dried thyme
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- 15 ounces cannellini beans or navy, or Great Northern, canned with liquid
- ⅔ cup green peas frozen
- 1 ⅓ cups unsweetened coconut milk canned, or unsweetened nondairy milk
- Salt & freshly ground black pepper to taste
- ¼ cup chopped fresh parsley for garnish
- Simmer tempeh (optional): Simmer the tempeh in water to cover by 2 inches for 3 minutes to remove the slightly bitter flavor before crumbling. Run the block under cold water. Use your hands to break the tempeh into crumbles.
- Sauté tempeh: Heat 2 teaspoons olive oil over medium-high heat in a large nonstick skillet. Cook the tempeh crumbles, if using, for about 5 minutes until golden brown, stirring occasionally. Add 1 tablespoon soy sauce and cook for 1 minute more, stirring constantly. Transfer to a bowl and set aside.
- Cook mushrooms: Add a drizzle of olive oil to the same skillet and heat over medium-high heat. Cook the mushrooms for about 6 minutes, or until they release their liquid and brown, stirring occasionally. Transfer to the bowl with the tempeh, if using, and set aside.
- Cook onion, carrots, and garlic: Drizzle more olive oil into the same skillet. Cook the onion, carrots, and garlic for about 5 minutes, or until the onions are translucent. Add the flour and cook for 2 minutes more, stirring constantly.
- Add liquid: Whisk in the vegetable broth and lemon juice.
- Add the potatoes, bay leaves, rosemary, thyme, oregano, and basil. Bring the liquid to a gentle boil before reducing the heat to a low simmer. Simmer with the lid on for about 15 minutes, or until the potatoes are fork tender, stirring occasionally, and adding more broth as needed to keep the vegetables submerged.
- Combine ingredients and season: Discard the bay leaves. Add the tempeh crumbles (if using), beans, peas, and coconut milk. Add more water or broth as needed until the desired consistency. Season with salt and pepper. Adjust soy sauce and lemon juice to taste.
- Garnish with fresh parsley.
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.