Curried White Bean Tomato Stew

This Curried White Bean Tomato Stew recipe reminds us that there are three things with an instant warming effect — soups, stews and curries. Warm up on a cold winter night with this curried stew by our good friend Liz Fetchin. She is always creating allergen-safe foods that are easy to prepare and enjoyable for the entire family. For more allergen-free recipes and perspectives, visit Liz Fetchin’s blog, Octofree.

Health Benefits of Tomato Stew

Tomato stews like this one are typically low in calories and high in nutrients, while also being easy to make with only a few ingredients. This stew is a good source of vitamins A, C, and K. Vitamin C supports the immune system, while vitamin A is important for vision and skin health. Plus, the combination of wholesome ingredients in tomato stew can provide comfort and satisfaction, contributing to mental well-being.

Curried White Bean Tomato Stew

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• Author: Liz Fetchin
• Total Time: 25 minutes
• Yield: 4 servings 1x

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Ingredients

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• 1 tbsp sesame oil
• 3 cloves garlic, roughly chopped
• 1 28-ounce can of crushed or diced tomatoes in their juice
• Salt and pepper to taste
• ¼ tsp red pepper flakes
• 3 tbsp curry powder
• 2 15-ounce cans of cannellini, great northern beans or chick peas(or a combination of whatever white beans you have), drained and rinsed
• 3 tbsp pureed pumpkin
• 1 15 ounce can of full-fat coconut milk
• 1/3 cup vegetable stock
• Juice of one lemon
• Optional garnish:
• Chopped cilantro
• Lime wedges or lime zest

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Instructions

1. Heat sesame oil over medium heat in large stockpot
2. Add garlic and cook until fragrant
3. Add tomatoes
4. Season with salt, pepper, red pepper flakes and curry powder; stir to combine
5. Add white beans and pumpkin puree and stir. Allow to cook for about 5 minutes
6. Add coconut milk and stock
7. Bring to a boil, then reduce heat to medium low and allow to simmer for about 10 minutes
8. Stir in lemon juice
9. Use a potato masher to mash up some of the beans, keeping a chunky consistency overall
10. Garnish with cilantro and lime wedges or zest, and serve!

• Prep Time: 10 minutes
• Cook Time: 15 minutes

Recipe by Liz Fetchin / Styling by Keith Recker / Photography by Dave Bryce 

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