This vibrant vegan stew is a protein-packed, fiber-rich delight that’s perfect for quick, nourishing meals.
Creamy white beans and fresh baby spinach provide plant-based protein and essential nutrients, while fennel, harissa, and lemon bring bold flavor with minimal saturated fat.
Easy to prepare and naturally gluten- and dairy-free, it’s an ideal choice for healthy everyday cooking or meal prep.
Vegan White Bean Stew
Equipment
- 1 large saucepan or pot
- 1 chopping board
- 1 Knife
- 1 measuring spoon (for 1 tbsp and 1 tsp)
- 1 can opener (for beans)
- 1 small bowl (for stock)
- 1 Wooden spoon or spatula
Ingredients
- 1 tbsp olive oil plus 4 tsp for serving (optional)
- ½ fennel bulb about 125g, roughly chopped, or 1 tsp fennel seeds
- 1 onion roughly chopped
- 2 x 400g cans cannellini beans drained and rinsed
- 1 vegetable stock pot made up to 250ml
- 220 g baby spinach
- 30 g fresh parsley roughly chopped
- ½ lemon zest and juice
- 50 g harissa paste adjust to taste
- 2 tsp Wicked Kitchen Lemon Garlic & Herb seasoning (optional)
Instructions
- Prepare the Ingredients: Start by gathering all your ingredients and equipment. Rinse the cannellini beans under cold water in a colander to remove excess sodium and any canning residue. Roughly chop the fennel bulb, making sure to remove the tough core, and finely slice or roughly chop the onion. Wash the baby spinach leaves thoroughly and pat them dry. Chop the parsley roughly and set aside. Zest and juice half a lemon, keeping them ready to add later. Having everything prepped before you start cooking makes the process smooth and stress-free.
- Heat the Olive Oil: Place a large saucepan or pot over medium heat and pour in 1 tablespoon of olive oil. Allow the oil to warm gently for about 30–60 seconds. You want it hot enough to sizzle lightly but not smoking. Heating the oil first helps release the flavors of the fennel and onion when they hit the pan.
- Sauté the Aromatics: Add the chopped fennel and onion to the warm oil. Stir them gently with a wooden spoon to coat them in the oil. Cook for 5–6 minutes, stirring occasionally, until the onion becomes soft and translucent, and the fennel develops a mild sweetness and aroma. This step builds the flavor base for the stew, so don’t rush it—slow cooking the aromatics ensures a rich, fragrant stew.
- Add the Beans and Stock: Once the aromatics are softened, stir in the drained cannellini beans. Mix thoroughly to combine them with the fennel and onion. Then, add the prepared vegetable stock (250ml) and bring the mixture to a gentle simmer. The beans will absorb the flavors from the aromatics and stock, creating a creamy, protein-rich base for the stew.
- Incorporate the Harissa Paste: Add the harissa paste gradually, starting with half the amount and tasting as you go. Stir it in thoroughly so the heat and smoky flavor distribute evenly throughout the stew. Adjust the quantity according to your spice preference. Harissa adds warmth, depth, and a subtle smokiness that complements the mild beans and fennel beautifully.
- Season the Stew: Sprinkle in 2 teaspoons of Wicked Kitchen Lemon, Garlic & Herb seasoning if using. This optional seasoning adds a bright, aromatic lift to the stew. Stir everything together to ensure the flavors meld. Taste and adjust seasoning if needed, adding a pinch of salt or more harissa to suit your palate.
- Wilt the Spinach: Gradually add the baby spinach leaves to the pot, a handful at a time, stirring continuously. The residual heat from the stew will quickly wilt the leaves, preserving their vibrant green color, delicate texture, and nutrient content. Spinach adds additional protein, fiber, and antioxidants to make the stew even more nourishing.
- Finish with Lemon and Parsley: Remove the pot from the heat. Stir in the fresh parsley, lemon zest, and lemon juice. The fresh lemon juice brightens the flavors, while the parsley adds a fragrant, herbaceous note that balances the richness of the beans and harissa. Give the stew a final gentle stir to combine everything evenly.
- Serve and Garnish: Ladle the stew into bowls and drizzle with the remaining olive oil, if desired. Garnish with a few extra parsley leaves or a small sprinkle of lemon zest for a visually appealing finish. Serve immediately while warm. This stew pairs beautifully with crusty bread, cooked grains, or can be enjoyed on its own as a hearty, satisfying meal.
- Optional Make-Ahead and Storage Tips: This stew is excellent for meal prep. Allow it to cool completely, then store it in airtight containers in the refrigerator for up to 3–4 days. For longer storage, freeze in individual portions for up to 2 months. When reheating, add a splash of water or stock to restore the creamy consistency.
Notes
- This stew is naturally high in plant-based protein and fiber, making it ideal for muscle maintenance and digestive health.
- The dish is vegan, gluten-free, and dairy-free, suitable for a wide range of dietary preferences.
- Harissa can be adjusted for spice tolerance, from mild warmth to a fiery kick.
- Lemon juice and zest brighten the flavor, balancing the smoky and earthy notes from the fennel and harissa.
- Quick to prepare, this recipe is perfect for weeknight dinners, meal prep, or freezer-friendly lunches.
Chef’s Secrets for Perfect Stew
To create a stew with maximum flavor and depth, start by gently sautéing the fennel and onion in olive oil until soft and aromatic.
Avoid high heat, which can burn the aromatics and create bitterness.
Slowly incorporate the harissa to build flavor gradually, tasting as you go.
For a creamier texture without adding dairy, lightly mash some of the beans in the pot while stirring.
Fresh herbs and lemon juice added at the end maintain their brightness, creating a stew that’s balanced, vibrant, and full of layered flavors.
Serving Suggestions to Impress Guests
This stew is incredibly versatile and pairs beautifully with a variety of sides.
Serve it over cooked quinoa, brown rice, or couscous for a heartier meal.
A slice of crusty wholegrain bread or a lightly toasted baguette complements the creamy texture and absorbs the flavorful sauce.
For added richness, drizzle a little extra virgin olive oil on top just before serving.
Garnishing with fresh parsley or microgreens elevates the presentation while adding a subtle fresh flavor.
It also works well as a filling for warm pita pockets or as a topping for baked sweet potatoes.
Storage Tips for Longer Freshness
Allow the stew to cool completely before storing.
Refrigerate in airtight containers for up to 3–4 days, perfect for quick reheats during the week.
To freeze, portion the stew into individual containers or freezer bags and keep for up to 2 months.
When reheating, gently warm on the stovetop or microwave and add a splash of vegetable stock or water to restore its creamy consistency.
Avoid overcooking the spinach when reheating to preserve its texture and vibrant color.
Label containers with dates to keep track of freshness.
Frequently Asked Questions
1. Can I make this stew spicier?
Absolutely! Increase the amount of harissa gradually, or add a pinch of chili flakes. Taste as you go to ensure the spice level suits your preference.
2. Can I use other beans instead of cannellini?
Yes, other white beans like navy beans or butter beans work well.
Chickpeas or kidney beans can also be substituted, though cooking time and texture may vary slightly.
3. Is it necessary to use fennel bulb?
Fennel adds a subtle sweetness and aromatic flavor, but if unavailable, fennel seeds or a combination of celery and a pinch of anise seed can provide a similar profile.
4. Can this stew be made ahead for meal prep?
Definitely. It’s excellent for meal prep. Store in airtight containers in the refrigerator for up to 4 days or freeze portions for longer-term storage. Just reheat gently before serving.
5. How do I maintain the vibrant color of spinach?
Add the spinach at the very end of cooking and stir just until wilted. Overcooking can cause it to turn dark and lose nutrients.
Fresh, cold spinach retains its color and texture beautifully when added at the last step.
