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