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Top down view of great northern beans stew in bowl.
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5 from 3 votes

Great Northern Beans with Tofu and Veggies

A simple but delicious dish of great northern beans, tofu and vegetables braised in a flavorful stock with Mediterranean flavors. Each serving is loaded with 22 grams of protein and 18 grams of fiber.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Stew
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 347kcal
Author: Vaishali · Holy Cow Vegan

Equipment

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)
US Customary - Metric

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.
    Garlic and jalapeno in olive oil.
  • 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.
    Vegetables in olive oil.
  • Stir in the tomato puree and mix. Cover and continue to cook another five minutes.
    Tomato puree added to veggies in pot.
  • Add the dried herbs - rosemary and oregano - to the pot and stir them into the tomatoes.
    Rosemary and oregano added to pot.
  • 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.
    Great northern beans added to pot.
  • Stir in the tofu cubes. Cover the pot and let the tofu braise in the stew for five minutes.
    Tofu added to great northern beans and veggies in pot.
  • Stir in the optional Calabrian chili paste or harissa, then turn off heat. Serve the stew hot, garnished with parsley.

Nutrition

Serving: 1 serving | Calories: 347kcal | Carbohydrates: 54g | Protein: 22g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 117mg | Potassium: 1612mg | Fiber: 18g | Sugar: 14g | Vitamin A: 8425IU | Vitamin C: 112mg | Calcium: 189mg | Iron: 5mg