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By cookingforpeanuts.com
White Bean Mushroom Stew with Potatoes
8 steps
Prep:10minCook:30min
White Bean Mushroom Stew with Potatoes (and optional tempeh) is a healthy vegan alternative to traditional meaty stews. Protein-rich, easy to make, and with pantry-friendly ingredients. Oil-free option.
Updated at: Mon, 21 Jul 2025 07:55:46 GMT
Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
54
High
Nutrition per serving
Calories749.6 kcal (37%)
Total Fat18.1 g (26%)
Carbs115 g (44%)
Sugars11.2 g (12%)
Protein39 g (78%)
Sodium1623.4 mg (81%)
Fiber33.7 g (120%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

2 teaspoonsolive oil
plus more as needed, optional

8 ouncestempeh
crumbled, optional

2 tablespoonssoy sauce
or tamari, divided, plus more as needed

16 ouncescremini mushrooms
or white button, quartered

1onion
large, chopped

2carrots
large, cut into 3/4-inch pieces

4garlic cloves
minced

½ cupwholewheat pastry flour
or all-purpose

5 cupsvegetable broth

2 tablespoonslemon juice
plus more as needed

1 poundbaby potatoes
creamer, halved

2bay leaves

¼ teaspoondried rosemary

¼ teaspoondried thyme

½ teaspoondried oregano

½ teaspoondried basil

15 ouncescannellini beans
or navy, or Great Northern, canned with liquid

⅔ cupgreen peas frozen

1 ⅓ cupsunsweetened coconut milk canned
or unsweetened nondairy milk

salt

black pepper
freshly ground, to taste

¼ cupfresh parsley
chopped, for garnish
Instructions
Step 1
Simmer tempeh (optional): Simmer the tempeh in water to cover by 2 inches for 3 minutes to remove the slightly bitter flavor before crumbling. Run the block under cold water. Use your hands to break the tempeh into crumbles.
Step 2
Sauté tempeh: Heat 2 teaspoons olive oil over medium-high heat in a large nonstick skillet. Cook the tempeh crumbles, if using, for about 5 minutes until golden brown, stirring occasionally. Add 1 tablespoon soy sauce and cook for 1 minute more, stirring constantly. Transfer to a bowl and set aside.
Step 3
Cook mushrooms: Add a drizzle of olive oil to the same skillet and heat over medium-high heat. Cook the mushrooms for about 6 minutes, or until they release their liquid and brown, stirring occasionally. Transfer to the bowl with the tempeh, if using, and set aside.
Step 4
Cook onion, carrots, and garlic: Drizzle more olive oil into the same skillet. Cook the onion, carrots, and garlic for about 5 minutes, or until the onions are translucent. Add the flour and cook for 2 minutes more, stirring constantly.
Step 5
Add liquid: Whisk in the vegetable broth and lemon juice.
Step 6
Add the potatoes, bay leaves, rosemary, thyme, oregano, and basil. Bring the liquid to a gentle boil before reducing the heat to a low simmer. Simmer with the lid on for about 15 minutes, or until the potatoes are fork tender, stirring occasionally, and adding more broth as needed to keep the vegetables submerged.
Step 7
Combine ingredients and season: Discard the bay leaves. Add the tempeh crumbles (if using), beans, peas, and coconut milk. Add more water or broth as needed until the desired consistency. Season with salt and pepper. Adjust soy sauce and lemon juice to taste.
Step 8
Garnish with fresh parsley.
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Notes
5 liked
1 disliked
Bland
Makes leftovers
Moist
One-dish
Delicious