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
- 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.
- Add white beans, tomatoes, and broth. Simmer until tomatoes are cooked, taking care not to overcook the zucchini.
- A couple of minutes before serving, add kale and cook until bright green. Stir in lemon juice before serving.
- For the Lemon Tahini Sauce: Blend all sauce ingredients until smooth.
- 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