Just writing about this simple stew of great northern beans makes my mouth water! It's loaded with so much flavor from an assortment of vegetables and dried herbs, it's utterly nourishing, and the tofu adds a protein upgrade.
Table of Contents
Healthy, protein packed great northern beans stew
There are so many good reasons to add great northern beans to your diet. They are delicious with a slightly nutty flavor, and they are loaded with protein, fiber and vitamins, particularly B vitamins which can be hard to come by on a vegan diet. Great northern beans are also easy to source and very affordable: I snag a two-pound bag at Aldi for under $2.50. And now here's one more reason to eat them: this delicious dish of great northern beans stewed with Mediterranean herbs, tofu and colorful veggies,
You probably get tired of bloggers hawking their recipes with words like "cozy" and "comforting" but this recipe really is all that and then some more. The beans are simply seasoned with oregano and rosemary. Carrots, bell peppers, eggplant and celery create an aromatic base and bring along their veggie power. Freshly pureed tomatoes add lots of sweetness, flavor and a silky base.
I designed this dish to be as protein rich as can be, no need for processed meats thank you. There are 22 grams of protein and 18 grams fiber in each hearty serving. All this for just 347 calories!
Tofu adds some of that protein heft. I used extra firm tofu in this recipe, and I found 365 brand tofu at the Amazon Fresh store that was already pressed. Maybe I'm late to the party, but I was excited because on a busy weeknight I could save that little bit of time I'd have spent pressing the tofu with my tofu press.
I don't bake or air-fry the tofu for this recipe - I just cube it and add it directly to the pot. The tofu braises in the stock, soaking up the flavors and becoming even more delicious.
At the end of cooking you can stir in a spoonful of Calabrian chili paste or harissa, if you have it on hand, for even more delicious flavor. This is optional, and the stew is delicious even without it, but I like that added, spicy kick.
Desi loves to eat this stew over quinoa, which adds even more protein to the meal, but I love eating it by itself. You can't go wrong with a hunk of crusty French bread either!
Recipe card
Great Northern Beans with Tofu and Veggies
Ingredients
- 1 tablespoon extra virgin olive oil
- 6 large cloves garlic (minced or crushed through a garlic press)
- 1 large jalapeno pepper (sliced in thin rounds)
- 1 medium onion (finely chopped)
- 2 stalks celery (finely chopped)
- 2 medium carrots (finely chopped)
- 2 medium bell peppers (finely chopped)
- 2 medium eggplants (finely chopped)
- 3 large tomatoes (puréed, about 1 ½ cups)
- 1 heaping tsp dried oregano
- 1 teaspoon dried rosemary
- 3 cups canned or cooked great northern beans (about two 14 oz cans. Strain before using)
- 2 cups mushroom stock (or vegetable stock)
- 14 oz extra firm tofu (pressed to remove water, then cut into ½-inch cubes)
- Salt and ground black pepper to taste
- 2 tablespoons parsley (finely chopped)
- 1 heaping tbsp Calabrian chili paste (or harissa, optional)
Instructions
- Heat oil in a pot over medium heat. Add the garlic and jalapeno pepper and sauté for a minute or two until the garlic is very aromatic and lightly golden.
- Add all of the vegetables - onions, celery, carrots, bell peppers and eggplants. Add salt and ground black pepper to taste. Mix and cover the pot. Let the veggies cook about 10 minutes, stirring frequently to make sure they cook evenly.
- Stir in the tomato puree and mix. Cover and continue to cook another five minutes.
- Add the dried herbs - rosemary and oregano - to the pot and stir them into the tomatoes.
- Add the strained great northern beans to the pot along with 2 cups of mushroom stock or vegetable stock. Mix and bring to a boil.
- Stir in the tofu cubes. Cover the pot and let the tofu braise in the stew for five minutes.
- Stir in the optional Calabrian chili paste or harissa, then turn off heat. Serve the stew hot, garnished with parsley.
Nutrition Information
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Great northern beans FAQs
No, although great northern beans, cannellini beans and navy beans are all white beans, they are very different beans. Cannellini beans are larger, with a creamier texture, and navy beans are smaller and rounder. You can use them interchangeably in recipes, I frequently do.
Absolutely.
I cook great northern beans in my Instant Pot with a couple of bay leaves. Cover the unsoaked beans with two inches of water, add the bay leaves, and pressure cook on the "beans" setting of the Instant Pot or for 40 minutes at high pressure.
You can use them in any recipes that call for white beans, including Greek fasolada and Tuscan ribollita.
Andrea says
delicious and comforting for a cold winters night! The jalapeño gave this stew the perfect amount of spice. I used what I had on hand, subbing mushrooms for the eggplant and using navy beans. Another great recipe from your site, thank you so much.
Anonymous says
Hi Vaishali—
My wife and I recently became vegans so we appreciate your recipes very much. We especially enjoy the variety of vegetables and spices. My family background is East Indian. Thanks again. Don.
Vaishali Honawar says
Hi Don, welcome to the blog. I'm so glad you're here and hope you and your wife enjoy your vegan journey.