Bean Stew Vegan Recipe – Hearty White Beans in a Tuscan-Inspired Bowl

 

🌱 Creamy Vegan Chickpea, Lentil & Potato Soup

Looking for a hearty, comforting vegan soup that’s packed with flavor and nutrition?
This one-pot chickpea, lentil, and potato soup is rich, creamy, and loaded with plant-based protein. With warming spices and wholesome ingredients, it’s perfect for weeknights, meal prep, or cozy evenings.

🛒 Ingredients

• 2 tbsp olive oil
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 tbsp ginger paste
• 1 tbsp curry powder
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 2 tbsp all-purpose flour (or gluten-free alternative)
• 1/2 cup veggie broth (for deglazing)
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 medium potatoes, peeled and diced
• 1/2 cup split red lentils
• 1 can (14 oz) full-fat coconut milk
• 2 cups vegetable stock
• 1 cup water
• 2 bay leaves
• Salt and black pepper to taste
• 1 tbsp lime juice (freshly squeezed)
• 2 cups chopped kale
• Fresh cilantro or parsley, for garnish

🍲 Instructions

1. Sauté the Base: Heat olive oil in a large pot. Add onion, carrot, and celery. Sauté for about 8 minutes until softened.
2. Add Aromatics: Stir in garlic, ginger paste, curry powder, cumin, and turmeric. Cook for 1–2 minutes until fragrant.
3. Thicken: Add flour and stir to coat the vegetables evenly. Deglaze the pan with veggie broth.
4. Add the Good Stuff: Add chickpeas, potatoes, lentils, coconut milk, stock, and water. Stir to combine.
5. Season and Simmer: Add bay leaves, salt, and pepper. Simmer for 20–25 minutes, until potatoes are tender.
6. Final Touches: Add lime juice and kale. Stir until wilted, about 2–3 minutes.
7. Serve: Adjust seasoning. Garnish with fresh herbs and serve hot.

❓ Frequently Asked Questions

1. What can I substitute for coconut milk?
Full-fat coconut milk gives the creamiest texture. You can use cashew cream or plant-based heavy creams. Light coconut milk is an option too.

2. Can I use dried chickpeas instead of canned?
Yes, soak overnight and cook for 1–1.5 hours until soft. Or use canned for ease.

3. Why add split red lentils?
They cook quickly, thicken the soup, and add protein. No soaking required.

4. Do I need to blend part of the soup?
It’s optional. Blending a portion adds creaminess. Use an immersion blender or blend 1–2 cups separately.

5. Can I make it gluten-free?
Yes! Omit the flour or use gluten-free alternatives like cornstarch or rice flour.

6. Is this Instant Pot or slow cooker friendly?
Absolutely.
Instant Pot: Sauté first, then cook 7 min on high + natural release.
Slow Cooker: 3 hours on high or 6–7 hours on low.

7. What veggies can I use instead of kale?
Baby spinach, collards, broccoli, bell peppers, or peas—add during final minutes.

8. Can I skip the flour for thickening?
Yes. Let potatoes and lentils naturally thicken the soup, or blend a portion.

9. How do I adjust the spice level?
Add more curry powder, cumin, chili, garam masala, or ginger. Try curry leaves or cinnamon for complexity.

10. What garnishes and sides work best?
Fresh lime juice, cilantro, naan, crusty bread, rice, or flatbread. Yogurt or nuts for extra richness.

Pro Tip: Store leftovers in the fridge up to 4 days or freeze for up to 3 months. The flavor deepens overnight!

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