White Bean Mushroom Stew with Potatoes
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. Oil-free option.
Servings: 4 people
Calories: 464kcal
Ingredients
- 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
Instructions
- 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.
Video
Notes
For oil-free: Substitute the olive oil for vegetable broth. The tempeh (if using) and mushrooms won't brown as readily, but the dish will still come together deliciously.
Tempeh: The tempeh crumbles are optional. Simmering the tempeh removes the bitter flavor associated with tempeh, but is an optional step.
Nutrition
Calories: 464kcal | Carbohydrates: 78g | Protein: 27g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 215mg | Potassium: 1875mg | Fiber: 15g | Sugar: 10g | Vitamin A: 6726IU | Vitamin C: 48mg | Calcium: 282mg | Iron: 8mg
