Vegan White Bean Stew
A smoky, protein-rich vegan stew featuring cannellini beans, baby spinach, and fresh herbs. Quick to prepare, low in saturated fat, and full of fiber, this stew is perfect for everyday meals or make-ahead lunches. A hint of harissa adds warmth and depth, while lemon and parsley bring a fresh, vibrant finish.
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.
