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September 17, 2020

by Alyssa

Nourishing Quinoa + White Bean Stew

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This dreamy quinoa and white bean stew is nourishing, comforting, and completely vegetarian. It's also easy to make and is packed with protein!

White Bean Stew with Quinoa

It's feeling like stew season and I'm here for it. As the weather starts to get cooler, it's pretty much all my body craves!

Today's new recipe is the coziest, most comforting, most delicious stew ever. It's got white beans, mushrooms, tomatoes and quinoa. It's nourishing, it's easy to make and I know you're going to LOVE it.

Plus, this white bean stew is 100% vegan and gluten-free, and my goal was to make it as meat eater-friendly as possible!

Ingredients for White Bean Stew

What You Need to Make the Stew

I like to keep things simple around here, so you really don't need anything fancy to make this recipe. My goal was to give it lots of flavor, keep the ingredient list short and also give it a kind meat-like texture that even meat eaters would enjoy. Here's what you need to make it:

  • Tomatoes: we're using both crushed tomatoes and tomato paste
  • Canned white beans: I like how buttery and soft they are, but you could replace them with whatever types of beans you'd like
  • Shallots: I like using them over onion sometimes because they're a bit sweeter
  • Garlic: because… you just gotta have garlic!
  • Sun-dried tomatoes: a secret way to for us to amp up the flavor, but also give the stew some “meatiness”
  • Mushrooms: I like to finely chop my mushrooms so they cook down and feel kind of like pieces of meat
  • Spices: I kept it simple and did Italian seasoning, salt and pepper. It's really all it needs!

And then I serve it with quinoa. It adds a bit more protein and I love the way the fluffy quinoa combines with the hearty stew.

Hearty Quinoa Stew Recipe

How to Make White Bean Stew

While this isn't a slow cooker recipe, it is an easy recipe. Just a few simple steps and about an hour to let it simmer on the stove to build up the flavor.


The first is to saute your onions, garlic, and mushrooms in a bit of olive oil. Once they're soft and fragrant, you're ready for step two.

STEP TWO: Simmer

The second step is to add the rest of your ingredients and bring the mixture to a simmer. Allow it to simmer for a good hour or so, so you can really develop the flavor.


Once you've let it simmer, you've got the flavors where you want, you're good to go! It's time to serve it up and dig in.

White Bean Stew with Recipe

What to Serve with Our White Bean Stew

My secret weapon is diced mushrooms which help the stew feel a bit meatier in texture, while still keeping it healthy and plant-based.

And in addition to the canned tomatoes, there's also a handful of chopped sun-dried tomatoes which add such a great flavor and just a bit more intensity to the dish. Their flavor is quite concentrated, so every few bites you'll get a burst of tomato and it helps to bring the whole stew to life.

Of course, I served ours with quinoa, but you could also substitute brown rice or even serve this over pasta (or zucchini noodles). It's hearty, but since it's vegetarian, I find that it still feels light and could easily be enjoyed on its own as well.

Can You Freeze This?

Yes and yes! That's one of my favorite things about this white bean stew!

If you want to store this for later – or meal prep it – you can do it two ways:

  • Fridge: keep it in an airtight container for up to 5 days in the fridge. Reheat in the microwave or on the stovetop.
  • Freezer: allow the stew to cool completely before closing it up in an airtight container. Freeze for 3 – 6 months. Allow the stew to thaw at room temperature and then reheat the same way.

I can't wait to hear what you think of this recipe!! As you can see it's SO easy, but it's also delicious. And feel free to add in more veggies if you want too!

Quinoa White Bean Stew

More Amazing & Healthy Stew Recipes to try:

Nourishing Quinoa + White Bean Stew

The best quinoa stew recipe This Nourishing Quinoa + White Bean Stew is one of the easiest meals ever. Just saute everything quickly and let it simmer away. Made with white beans, quinoa, tomatoes, mushrooms, and more healthy ingredients. Vegan, vegetarian, gluten-free and easy to make.
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Servings 4 servings
Calories 209kcal
Author Alyssa
Print Pin
Quinoa White Bean Stew
4.60 from 5 votes


  • 1 shallot diced
  • 2 garlic cloves minced
  • 1 tablespoon olive oil
  • 1/2 lb mushrooms diced
  • 1/2 cup sun dried tomatoes diced
  • 1 28oz can crushed tomatoes
  • 1 15oz can white beans
  • 3 tablespoons tomato paste I buy the kind in the tube so they keep better
  • 2 teaspoons Italian herb blend
  • 2 cups water
  • Salt + pepper to taste
  • 2 cups cooked quinoa to serve


  • Heat oil in a dutch oven medium heat. Add shallots and garlic and cook until fragrant, about 1 minute. Add mushrooms and cook until mushrooms begin to soften and release their liquids, about 2 minutes.
  • Add sun dried tomatoes, crushed tomatoes, white beans, tomato paste and herbs and stir together.
  • Stir in salt, pepper and water, and bring to a boil then reduce to simmer and cook partially covered for 1 hour.
  • Taste and season with additional salt and pepper if desired.
  • Serve warm into bowls and top with a scoop of quinoa (or serve quinoa under the stew if you so choose). Enjoy!



Serving: 1.5cups | Calories: 209kcal | Carbohydrates: 34g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Sodium: 146mg | Potassium: 966mg | Fiber: 6g | Sugar: 9g | Vitamin A: 320IU | Vitamin C: 10mg | Calcium: 57mg | Iron: 4mg

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

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  1. YUM! Just made this for the second time tonight & it turned out delicious (again). Thank you for another fabulous dinner Alyssa. Xoxo.

  2. This looks hearty and like “comfort food” at its finest! I’m always excited for vegetarian options like this, thank you for sharing! (And I’m pinning it for later!)

  3. yum! I have been trying to make more meatless meals but the trouble is that my BF hates beans so that cuts down on what I can make. Maybe I’ll just make this for myself and use it for lunches 🙂

    • My boyfriend is the same way, but he actually enjoyed this one. I served his over pasta so it felt more like a pasta sauce then a bean stew. I also think you could make it without the white beans (or tofu?) and it would still be delish!

  4. I FINALLY just got my husband on the quinoa train, and he is SO going to love this hearty stew! And, girlfriend, these photos are GORG! Pinned!

    • You’re awesome – yay! That makes me day 🙂 Let me know if he likes it (props to your hubs for being okay with beans!) xoxo

  5. Mmm, mmm, mmm! This looks so delicious Alyssa! I wish I had all ingredients to make this for lunch… maybe I do!

    • I’m in the same boat. Good news is warmer weather is on its way and in the meantime we can eat stews 😉 xo!

  6. I am sooooooo ready to give up winter but so not ready for frizzy hair and lack of soups and stews… I’ll probably be eating this on an eighty degree day with my AC jacked up =) Sounds amazing!

    • haha I hear ya! I’ll be sad to see my soups and stews go, but at least we do have chilled soups to look forward to (unless you’re not a fan of course). I personally love a chilled cucumber avocado soup!

  7. I really hope this is a farewell! These 50 degree days better stay now!
    This stew looks so yummy though! And I love tomato paste! The flavor is just so intense. I always use it when I make my personal pizza instead of traditional sauce!

    • Me too! I wanted to spend all day outside yesterday 🙂 And that pizza idea is so smart. Great way to cut down on unneeded sugars!


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