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Summer Vegetable and White Bean Stew Recipe

Summer Vegetable and White Bean Stew Recipe


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5.3 from 25 reviews

  • Author: Sara
  • Total Time: 30 minutes
  • Yield: 4-6 servings
  • Diet: Vegan

Description

This Summer Vegetable and White Bean Stew is a hearty and flavorful vegan dish that’s perfect for a light, yet satisfying meal. Packed with nutrient-rich vegetables, protein-filled white beans, and a creamy lemon tahini sauce, this stew is a delicious and wholesome option for any time of year.


Ingredients

For the Stew:

  • 2 tbsp extra virgin olive oil
  • 1 medium red onion, diced
  • 3 medium garlic cloves, minced
  • 1 red bell pepper, diced
  • 2 medium zucchini, diced
  • 1/2 tsp fine sea salt, plus more to taste
  • Freshly ground black pepper, to taste
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp chili flakes
  • 3 cups cooked white beans (cannellini or 2 14-oz cans, drained and rinsed)
  • 2 tomatoes, diced
  • 2 cups vegetable broth
  • 1 bunch of kale, tough stems removed and chopped
  • 2 tbsp freshly squeezed lemon juice

For the Lemon Tahini Sauce:

  • 1/2 cup tahini
  • 1/3 cup water, plus more as needed to thin
  • 1/4 cup freshly squeezed lemon juice
  • 2 tbsp nutritional yeast
  • 2 tsp pure maple syrup
  • 2 medium garlic cloves
  • 1/2 tsp fine sea salt
  • Freshly ground black pepper, to taste

Instructions

  1. For the Stew: Warm the olive oil in a large pot over medium heat. Sauté onion, garlic, and a pinch of salt for five minutes. Add red pepper, zucchini, salt, pepper, oregano, basil, and chili flakes; sauté for five more minutes.
  2. Add white beans, tomatoes, and broth. Simmer until tomatoes are cooked, taking care not to overcook the zucchini.
  3. A couple of minutes before serving, add kale and cook until bright green. Stir in lemon juice before serving.
  4. For the Lemon Tahini Sauce: Blend all sauce ingredients until smooth.
  5. Optional: Stir some sauce into the stew before serving for creaminess or spoon sauce over individual servings.

Notes

  • You can customize this stew by adding your favorite seasonal vegetables.
  • Adjust the seasoning and consistency of the lemon tahini sauce to suit your taste preferences.
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 320
  • Sugar: 6g
  • Sodium: 650mg
  • Fat: 18g
  • Saturated Fat: 2g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 32g
  • Fiber: 10g
  • Protein: 12g
  • Cholesterol: 0mg