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    White Bean and Quinoa Stew

    November 7, 2022 by Sara Tercero 8 Comments

    Jump to Recipe Print Recipe

    This white bean and quinoa stew is hearty, protein-packed, and super herbaceous! Each bite of this comforting stew is brimming with flavorful veggies, meaty white beans, and nutritious quinoa. Serve with crusty bread or a light salad for a nourishing meal.

    White Bean and Quinoa Stew

    What is White Bean and Quinoa Stew

    White Bean and Quinoa Stew is a wholesome and nutrient-packed dish made with white beans, veggies, rich broth seasoned with flavorful herbs and spices, and perfectly cooked quinoa. The process begins by boiling carrots and sweet potatoes in water, creating a flavorful base. The addition of crushed tomatoes, herbs, and a blend of spices adds a rich flavor to the broth.

    Sweet potatoes break down and add a bit of starch thickening this stew and keeping it gluten-free! Quinoa, whether fresh, leftover, or frozen, adds a layer of complexity and texture to the stew. This is the best vegan stew recipe that is super easy to make. It is filling, delicious, and chock full of flavor.

    This article contains affiliate links. I will earn commission if you purchase through them, thanks for supporting my work.

    WHAT IS THE DIFFERENCE BETWEEN SOUP AND STEW?

    Generally, soups have much more liquid than stews. Stews are much thicker and heartier, have bigger pieces of vegetables (or meat), and are less brothy. This bean and quinoa stew is super hearty and thick which is what makes it a stew instead of a soup.

    INGREDIENTS FOR WHITE BEAN AND QUINOA STEW

    The ingredients for this recipe are available year-round.

    Veggies: Carrots and sweet potatoes are cooked in water to create a flavorful base for this stew.

    White Beans: Rich in protein and fiber, white beans are the star ingredient of this recipe that adds a creamy and hearty texture to the soup along with nutrient punch.

    Quinoa: Rich in vitamins, minerals, and other essential ingredients, this protein and fiber-rich whole grain adds a fluffy and chewy texture to the stew.

    Spices: A blend of spices including onion powder, garlic powder, Italian seasoning, salt, and smoked paprika add a flavorful twist to the stew.

    Fresh Herbs: Chopped fresh parsley and thyme provide a burst of freshness and aroma, adding an extra layer of flavor and a pop of color to the dish

    Water: to cook veggies and prepare broth

    Crushed Tomatoes: Add a depth of flavor to the broth

    Black and Crushed Red Pepper: for garnishing the stew

    HOW TO MAKE BEAN AND QUINOA STEW

    This stew is really quick and easy to make. Unlike other soup recipes in my repertoire, I skip the sauce step. Rather than chopping onions and garlic, I use dry garlic and onions to bring that flavor. It makes for an easy weeknight dinner in one pot.

    Cook Veggies

    In a large pot add water, carrots, and sweet potatoes and bring to a boil. This will set a hearty foundation for the stew.

    Pre Broth

    Add white beans, dry spices, and tomatoes and boil for 10 minutes until veggies start to soften.

    Stir in Quinoa

    Add rinsed quinoa (leftover or frozen quinoa will work too and will cut down cooking time by 10 minutes). Cook for 20 minutes, stirring often, until you see the quinoa has released its little spiral germ.

    Garnish & Enjoy

    Garnish with thyme and parsley and add black and crushed red pepper for a pop of color.

    Recipe Tips for White Bean and Quinoa Stew

    • Use fresh veggies and herbs.
    • Throw in some seasonal squashes in or any kind of fresh herbs you have sitting around for a rich and flavorful stew.
    • You can even use frozen veggies for this hearty stew.
    • Use canned white beans to save time. Rinse and drain the white beans before adding them to the pot.
    • Add mushrooms for a meaty texture.
    • Add black and crushed red pepper to your liking.

    Storage & Reheating Tip

    Storage Tip: Prepare a larger batch and store leftovers in airtight containers for up to 5 days in the refrigerator. This stew reheats well, making it an excellent option for quick and nutritious meals throughout the week. You can even freeze this rich and flavorful stew for up to 3-6 months. Thaw at room temperature or overnight in the refrigerator before reheating it.

    Reheating Tip: Reheat this bean and quinoa stew on the stovetop or in the microwave.

    Useful gear to be a soup pro

    I have handpicked some of my favorite items to help make your time in the kichen more pleasurable and efficient.

    More delicious vegan soup recipes

    Soups are definitely one of my specialties. My 20 plus years of restaurant cooking and creating the "soup of the day" has given me the confidence and know how to create hundreds of healthy soup recipes. If you love this bean and quinoa stew, you will love these other easy soup recipes.

    • Vegan Split Pea Soup
    • Easy Cream of Tomato Soup
    • Golden Chickpea Noodle Soup
    White Bean and Quinoa Stew

    Bean and Quinoa Stew

    This white bean and quinoa stew is hearty and super herbaceous! The rich broth is made with crushed tomatoes, herbs and smoked paprika. Each bite is brimming with flavorful veggies, meaty white beans and nutritious quinoa.
    5 from 2 votes
    Print Recipe
    Cook Time 40 minutes mins
    Course Appetizer, dinner, lunch, Main Course, Side Dish, Soup, Stew
    Cuisine American, california, fusion, Mediterranean
    Servings 6
    Calories 245 kcal

    Ingredients
      

    • 3 carrots peeled and cut in half-moons
    • 2 sweet potatoes peeled and cut in half-moons
    • 15 oz white beans can drained
    • 1 cup quinoa
    • 6 cups water
    • 15 oz crushed tomatoes can
    • 1 tbsp onion powder
    • 1 tsp garlic powder
    • 1 tbsp italian seasoning
    • 1 tsp salt
    • 1 tsp smoked paprika
    • 2 tsp fresh parsley chopped
    • 1 tbsp fresh thyme
    • black and crushed red pepper to taste
    • fresh thyme and parsley for garnish

    Instructions
     

    • In a large pot add water, carrots and sweet potatoes and bring to a boil.
    • Add white beans, dry spices and tomatoes and boil for 10 minutes until veggies are getting soft.
    • Add rinsed quinoa (leftover or frozen quinoa will work too and will cut down cooking time by 10 minutes).
    • Cook for 20 minutes, stirring often, until you see the quinoa has released its little spiral germ.
    • Garnish with herbs and pepper.

    Nutrition

    Calories: 245kcalCarbohydrates: 50gProtein: 11gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.2gSodium: 564mgPotassium: 1053mgFiber: 11gSugar: 8gVitamin A: 16173IUVitamin C: 12mgCalcium: 157mgIron: 5mg
    Keyword allergen friendly, beans, comfortfood, healthy, hearty, quinoa, soup
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

    1. Kara M

      December 16, 2023 at 6:49 pm

      You don’t specify how much water…

    2. Sara Tercero

      December 22, 2023 at 9:50 am

      Yes it says 6 cups in the recipe

    3. Diana

      March 16, 2024 at 2:37 pm

      This sounds so simple and delicious, and the photo is beautiful. I'm definitely going to try it. I will use frozen sweet potatoes because I'm kind of a lazy cook!

    4. Sara Tercero

      March 19, 2024 at 9:57 am

      Thanks Diana, and frozen will work perfectly!

    5. Danna

      January 02, 2025 at 10:07 pm

      5 stars
      This was delicious. So simple. I added some chard. Will use 5 cups water next time so it’s even thicker!

    6. Sara Tercero

      January 07, 2025 at 7:45 am

      Hi Danna! Thanks so much for trying the soup! This one is very hearty. I def want you to adjust the water according to your preference. My hubby loves broth soups, and I love them a bit thicker so I get it that people really vary on their tastes. Thanks so much for the 5 stars!

    7. Marianne

      January 15, 2025 at 7:26 pm

      5 stars
      Loved it! Flavors were great, might add less quinoa next time and try as a soup vs stew. Thank you for another great recipe!

    8. Sara Tercero

      January 16, 2025 at 8:48 am

      So glad you liked it! I love how versatile soup recipes are, really with a slight tweak, they can change to thicker or more broth. I appreciate the 5 stars so much!

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    About BetterFoodGuru

    image Sara Tercero

    Hi, I am Sara Tercero, the Chef behind BetterFoodGuru. It is my mission to prove that plants are delicious and to help others cook and eat their way to health and happiness. My recipes are inspired by global flavors and my love for eating the rainbow. Reach out on social media or leave a review with feedback!

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