I love an easy vegan recipe that's ready in under 30 minutes and loaded with fresh, nourishing veggies and plant-powered protein. It's the perfect formula to get something nourishing into your body without taking up too much time in the middle of the day (you can also skip the mid-day prep and make this one ahead of time).
You all loved my creamy tomato white bean stew, and as the weather cools down, I had to make a similar-but-different creamy mushroom stew. It's a perfect vegan fall recipe!
Need a 5 minute lunch instead? These 5-Minute Creamy Peanut Noodles are my quickest go-to meal!
This one-pan creamy vegan stew hits all those notes. It will warm your belly and is the perfect easy meatless Monday meal. It is just all the things you want in a simple vegan meal:
- Loaded with garlic, mushrooms & fresh greens!
- Ready in less than 30 minutes
- Using canned beans makes it simple!
- Vegan, gluten-free & nut-free
- Loaded with plant protein (over 15 grams per serving!)
- Only about 262 calories per serving (half the recipe)
- Filling & nourishing
- Made in just one pan
Ingredients for mushroom stew
- Yellow Onion: you can also use a white onion or two shallots.
- Mushrooms: I like using a combination of cremini and shiitake mushrooms.
- Garlic: I prefer large four cloves of fresh garlic, but the frozen cubes work great when you're in a pinch (perfect for mid-day lunch time). I usually add an extra one or two when I use those to boost the flavor.
- White Beans: I used canned cannellini beans for their ease and creaminess. See above for my other favorite beans to use in this recipe!
- Vegetable Broth: I prefer to use low-sodium to control the amount of salt in the dish.
- Dairy-Free Milk: I like using unsweetened soy milk to bump up the protein content, but any unsweetened, unflavored dairy-free milk will work. I recommend one that's on the creamier side, as opposed to a thinner almond milk.
- Starch: arrowroot starch, tapioca starch, or cornstarch all work well in this recipe to help thicken the broth and add extra creaminess to this one-pot stew.
- Baby Greens: I love packing in as many greens as I can! Baby kale, spinach, or any other of your favorite greens wilt into beautifully in this recipe.
- Tamari: I use low-sodium tamari. You can use soy sauce if gluten isn't an issue.
- Lemon: the tanginess really brightens things up and adds extra dimension to the flavor.
- Basil: I love garnishing this dish with herby basil. Any other herbs you love, like parsley, fresh thyme, or micro-greens, are great too.
How to make this recipe
Start by sauteing the mushrooms and onions until browned and fragrant. Add the garlic and thyme.
Add the broth, starch, dairy-free milk, and white beans to the pot with the mushrooms and onions. Bring to a simmer. Mix in the greens, tamari, and lemon juice. Add salt and pepper to taste.
How to serve
My favorite way to serve this plant-based mushroom white bean stew is how you see it pictured: scooped up with crusty bread! It's such a delicious vegan comfort food recipe.
I always use slices of my homemade gluten-free bread to scoop and soak up all the delicious flavors. My homemade gluten-free flatbreads or these roasted garlic rosemary sourdough rolls would also be amazing served with this tomato stew!
You can also serve it over rice, quinoa, or your favorite greens.
To garnish, I love adding basil (or your other favorite herbs) and a drizzle of olive oil. You could also add a swirl of pesto.
How to store leftovers: this stew will stay good in an airtight container in the fridge for about 4 days.
To reheat: add the bean stew to a pan over the stove on low-medium heat, stirring frequently until the beans are warmed through. If needed, add a splash of water or broth while the stew reheats. You can also add to a microwave-safe bowl and cover. Microwave for a minute or two, stirring every 30 seconds, until warmed through.
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Description
The comforting flavors of this One-Pot Whiite Bean Mushroom Stew make the perfect plant-based and protein-packed lunch or dinner. This dairy-free & plant-based recipe is made with white beans, mushrooms, and nutrient-dense greens. Learn how to make this satisfying vegan stew in just one pot in less than 30 minutes.- 4 garlic cloves, minced
- 1 tablespoon arrowroot starch, tapioca starch, or cornstarch
- 1 (15 oz) can white beans, I love using cannelloni beans
- 2 cups baby greens, like baby chard, arugula or spinach
- 1 tablespoon tamari or soy sauce
- Salt and pepper, to taste (I used about 1/2 teaspoon salt and 1/4 teaspoon pepper)
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In a medium saucepan over medium heat, add 1 tablespoon avocado or olive oil. Add the onion and mushrooms, and saute for about 6 to 8 minutes, or until slightly browned and caramelized.
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Add the garlic and thyme. Cook, stirring constantly, for one minute, or until fragrant.
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In a separate small bowl, whisk the starch with a splash of broth, then mix that into the rest of the vegetable broth.
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Pour the broth and milk into the pan and add the beans. Cook for 5 minutes at a low simmer, until slightly thickened and warmed through.
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Mix in the greens and cook until wilted, about 1 minute, and then mix in the tamari and lemon juice. Add salt and pepper to taste. Top with basil.
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Enjoy over rice, quinoa, pasta, greens, with toast, or all on its own.
Notes
- Storing leftovers: this stew will stay good in an airtight container in the fridge for about 4 days.
- To reheat: add the bean stew to a pan over the stove on low-medium heat, stirring frequently until the beans are warmed through. If needed, add a splash of water or broth while the stew heats. You can also add to a microwave-safe bowl and cover. Microwave for a minute or two, stirring every 30 seconds, until warmed through.
- Nutritional facts were calculated using unsweetened, unflavored soy milk. A different kind of dairy-free milk may yield slightly less protein (about 13 grams) and different nutritional results.
