Enjoy this rich, herby stew loaded with mushrooms and white beans. It’s vegetarian (and can be made vegan), packed with 16 grams of protein per serving.

My grandmother used to say that the best stews are the ones that make you slow down. I remember her standing over the stove, stirring a pot of ingredients that filled the kitchen with earthy and rich smells.

The result was this white bean mushroom stew.

It’s packed with umami flavors from the mushrooms and finished with a creamy, velvety broth that hands on to the potatoes and beans.

Each bowl delivers 16 grams of protein per serving, making it a great plant-based recipe. And, with its 10 grams of fiber, it can make you feel full for a long time.

Some of my favorite sides include a slice of sourdough bread, an arugula salad, roasted Brussels sprouts, and some garlic butter rice.

Ingredients and Substitutes

Extra virgin olive oil (3 tbsp) – Swap with avocado oil, grapeseed oil, or melted unsalted ghee.

Medium yellow onion, diced (1) – Substitute with white onion, red onion, shallots, or onion flakes.

Mushrooms, sliced (1 lb) – Use cremini, portobello, or canned mushrooms. You can also use eggplant if you don’t like mushrooms.

Dried basil (1/4 tsp) – Replace with fresh basil or dried oregano.

Dried thyme (3/4 tsp) – You can also use fresh thyme.

Dried rosemary (3/4 tsp) – You can use the fresh version or replace both the thyme and rosemary with herbs de Provence.

Sea salt (3/4 tsp)

Black pepper (1/2 tsp)

Garlic, minced (6 cloves) – Switch with garlic powder (3 tsp) or garlic paste.

Cornstarch (2 tbsp) – Substitute with arrowroot powder or all-purpose flour (not gluten-free).

Soy sauce or coconut aminos (2 tsp) – Use tamari or coconut aminos for a gluten-free option.

Dijon mustard (1 tbsp) – Replace with English mustard or a small amount of ground mustard.

Vegetable stock (3 cups) – Swap with mushroom stock or chicken stock.

Baby potatoes, cut into 1/2-inch cubes (1/2 lb) – Substitute with Russet or Yukon gold potatoes.

White beans, drained and rinsed (315oz cans) – You can use any other legume, like chickpeas, cannellini beans, or lentils.

2% milk, whole milk, or almond milk (2 cups) – Replace with oat milk, cashew milk, or coconut milk for a dairy-free option.

FOR SERVING

Fresh parsley, chopped

How to Make White Bean Mushroom Stew

Step 1. Place a large pot over medium heat and heat the olive oil. Add the onion and cook it for 3-4 minutes, until it becomes translucent.

Step 2. Add the mushrooms, basil, thyme, rosemary, salt, and pepper. Cook for 7-10 minutes, making sure you stir occasionally, until they start to brown.

Step 3. Add the garlic and cook for another minute.

Step 4. Sprinkle the cornstarch over the vegetables and give it a stir to coat everything.

Step 5. Then, add the soy sauce and Dijon mustard. Give it a good stir.

Step 6. Start pouring the vegetable stock while you constantly stir to prevent the cornstarch from clumping. Add the potatoes and bring to a boil.

Step 7. Reduce the heat to medium-low and let it simmer uncovered for 15-20 minutes, or until the potatoes are all tender. Add the white beans and reduce the heat to low.

Gradually stir in the milk. Simmer gently (without letting it boil) for 8-10 minutes, or until the beans are all heated through.

Step 8. Add salt and pepper to taste. If the soup is too thick, add a splash of milk or vegetable broth. Serve warm with parsley.

My Tips & Tricks

1. Working with fresh herbs: If you have fresh herbs, you can replace the dried ones and add them at the end.
2. Stir the milk gradually: Avoid boiling the milk and add it gradually to prevent it from separating or becoming grainy.
3. Add some lemon: Finish with a squeeze of fresh lemon juice to give it a slight brightness to the meal.