What happens when cozy white bean stew with creamy cannellini beans, rich tomato sauce, and a hint of lemon meets crispy smoky tofu? A wholesome plant-based dinner sensation!
This stew nails the comfort-food trifecta:
- Depth from smoked paprika, cumin, and coriander, plus the umami of my special smoked tofu recipe.
- A balance of bright lemon juice and zest, plus peppery parsley.
- Texture from crispy tofu cubes, creamy beans, and diced veggies.
And because you know me, there’s no oil, no fuss, wholesome ingredients, and plenty of flavor.
If you’re into comforting, one-pot dinners like my Moroccan Chickpea Stew, Marry Me chickpea spinach stew, or white bean soup with kale, this recipe is going to fit right in your rotation.
Table of Contents
Why You'll Love This Recipe
- Plant-based protein – twice the benefits from beans and tofu create a hearty and filling dish.
- Healthy and oil-free – Whole food richness, none of the heaviness or empty calories.
- Complex flavors and easy cooking – it’s smoky, sweet, lemony, and a little spicy without fancy ingredients.
- Meal-prep friendly – Make all or part of this recipe ahead. It stores beautifully and tastes even better the next day.
- Customizable - I’ve got swaps for the beans and tofu as well as suggestions to tweak the spices, so you can make it your own.
Ingredients and Substitutions
- Tofu: Firm or extra-firm works best. If you’re soy-free or just want a substitute for tofu, I recommend hemp bacon bits (made with soy-free coconut aminos).
- Liquid smoke: Considering it’s just water and filtered smoke, nothing delivers smoky flavor like it. Smoked paprika is the best substitute for liquid smoke. For smoked tofu, I recommend adding 2 teaspoons of mild smoked paprika.
- Soy sauce: Use tamari for a gluten-free option, and coconut aminos for both gluten-free and soy-free.
- Lemon juice and zest: I highly recommend a fresh lemon for juice and zest. It really brightens the stew. If you only have bottled lemon juice, use it.
- White beans: Cannellini are my go-to for white bean soup and stews because they stay creamy and tender without breaking apart. Substitutes include: navy, great northern, white kidney beans, or chickpeas.
- Spices: Smoked paprika, cumin, coriander, thyme, and cayenne pepper – my favorite pantry heroes. Adjust cayenne to your comfort zone. You can always add more after the stew cooks.
- Tomatoes: Use a regular can of crushed or chopped tomatoes. Want a creamier stew? Blend half or all of the tomatoes before adding them.
Please see the recipe card at the bottom of this post for the complete list of ingredients, measurements, and instructions.
Recipe Variations
- Mediterranean twist: Add olives, artichokes, and a pinch of oregano. For an Italian twist, try spicy tofu sausage crumbles.
- Southwest style: Swap coriander and cayenne pepper for chili powder, toss in corn, and my chorizo tofu for something really special.
- Greens: Add chopped spinach, kale, or Swiss chard at the end.
- Creamy version: Blend ½ cup of white beans with the broth and tomatoes.
Step-by-Step Instructions
Make the smoky tofu marinade by combining liquid smoke, maple syrup, soy sauce, lemon juice, nutritional yeast, and garlic powder. Marinate pressed and cubed tofu.
Make the stew by cooking the veggies, then add the garlic and spices. Stir in the tomatoes, broth, lemon juice, and white beans.
Bake tofu for 25 – 30 minutes in the oven: 425°F (220°C) or 10-12 minutes in the air fryer: 375°F (190°C).
Finish by adding the tofu cubes, chopped parsley, and more lemon juice (if desired). Now’s the time to add more salt and cayenne pepper – a little at a time until you strike the right balance for you.
Expert Tips
- Pressing tofu is important – it creates air pockets for the marinade to seep in and helps it firm and crisp.
- For maximum smoky flavor, marinate tofu for at least an hour or overnight.
- When you add the vegetable broth and tomatoes, take a moment to stir the bottom of the pot with a wooden spoon or non-abrasive utensil. This simple action clears any stuck-on ingredients and further blends the flavors.
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Spicy Food Alert
There are three heat levels of smoked paprika: sweet (dulce), bittersweet (agridulce), and hot (picante). Check the label before adding it. If you are sensitive to spicy food, start with ½ a teaspoon and omit the cayenne pepper. You can always add more later.
Oil-Free Saute Like a Pro
I gave up cooking with ultra-processed oils years ago. Here’s my secret to sauteing veggies without it:
- Heat the pan to medium-high heat before adding the veggies.
- Stir frequently. Heat and movement keep them from sinking to the bottom and sticking.
- If the veggies start to stick, lower the heat, add water, a tablespoon at a time, and keep stirring.
Stew Consistency Tips
- Too thick? Add more vegetable broth.
- Too thin? Simmer, uncovered, for longer. Try mashing some of the beans as the stew simmers or scoop out a cup of stew and blend it (before adding the tofu).
Make Ahead
Tofu can be marinated up to 24 hours before cooking. Or marinate and cook the tofu 2-3 days before making the stew.
If you want the ‘day of’ to be super easy, marinate the tofu and make the stew ahead. On the day, reheat the stew while cooking the tofu. Toss in parsley and cut with a little lemon juice, and you’re good to go!
Serving Suggestions
- Stretch the servings by serving over quinoa, brown rice, or barley for a hearty meal.
- Leftover stew? It’s great over baked potatoes or roasted sweet potatoes.
- Pair with vegan carrot pineapple salad, balsamic green bean salad, or apple spinach salad.
- Add a side of homemade whole wheat bread or savory cheesy jalapeno biscuits.
Frequently Asked Questions
Yes. Soak 1 cup of dried cannellini beans overnight. Rinse well and cook in plenty of water until tender.
To make this in the Instant Pot, sauté the veggies using the “Sauté” function, then add the rest of the ingredients (except the tofu and parsley) and cook on high pressure for 7 minutes. Quick release and stir in smoky tofu and chopped parsley.
Store white bean stew in an airtight container for 3–4 days in the fridge, 3 months in the freezer. Flavor deepens after day one.
Store-bought smoked tofu is already pressed and cooked; however, I recommend air-frying or baking it for a few minutes to crisp and firm it. It doesn’t have the intense flavor of homemade, but it’s a great time-saving substitute if you need one.
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👩🏻🍳 Recipe
White Bean Stew with Smoky Tofu
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Ingredients
- 16 ounces tofu - firm or extra firm
- 2 tablespoons liquid smoke
- 2 tablespoons maple syrup
- 3 tablespoons soy sauce - substitute with tamari (gluten-free) or coconut aminos (gluten-free/soy-free)
- 3 tablespoons lemon juice
- 1 tablespoon nutritional yeast
- 1 teaspoon garlic powder
- 1 medium onion - chopped (about 1 ½ cups)
- 2 medium carrots - peeled and diced (about 1 ¼ cups)
- 2 stalks celery - chopped (about 1 cup)
- 3 cloves garlic - minced or pressed (1 tablespoon)
- ½ teasapoon thyme
- 1 teaspoon smoked paprika - (see note 1)
- 1 teaspoon cumin
- 1 teaspoon coriander
- ¼ teaspoon cayenne pepper - adjust according to your spice preference
- ½ teaspoon salt
- 1 small lemon - 2 teaspoons zest + 2 tablespoons lemon juice
- 14 ounces chopped tomatoes - (1 regular can) or substitute with crushed tomatoes
- 2 ½ cups vegetable broth
- 3 cups cannellini beans - (2 15-ounce/400-gram cans) rinsed and drained (see note 2)
- ½ cup parsley - chopped
Instructions
- Press the tofu for 15 minutes using a tofu press or by placing the block between two flat surfaces with the top weighed down.
- In a shallow bowl, combine the liquid smoke, maple syrup, soy sauce, lemon juice, nutritional yeast, and garlic powder.
- Cube the tofu into bite-sized pieces and toss it into the marinade. Marinate for 1 hour or overnight.
- To make the stew, heat a heavy-bottomed pot over medium heat. Add the onions, carrots, and celery. Cook the vegetables until they start to soften (8-10 minutes). Stir them often and add water, a tablespoon at a time if they begin to stick.
- Stir in the garlic, thyme, smoked paprika, cumin, coriander, cayenne pepper, salt, and lemon zest. Mix the spices with the vegetables.
- Add the tomatoes and vegetable broth. Use a wooden spoon to clear the bottom of the pot.
- Stir in the beans and a tablespoon of lemon juice (more according to taste).
- Bring the ingredients to a simmer, cover, and cook the stew for 15-20 minutes.
- To bake the tofu: Preheat the oven to 425°F (220°C). Place the tofu cubes in a single layer on a parchment-lined baking sheet. Bake for 15 minutes, then toss the tofu, and continue baking for an additional 10-15 minutes until it is firm and crispy.
- To air fry the tofu: Preheat the air fryer to 375°F (190°C). Add the tofu cubes to the air fryer basket in a single layer. Air fry for 10-12 minutes, tossing tofu halfway through.
- Add the tofu to the stew and stir in the chopped parsley. Taste and add more lemon juice or spices if desired.
Notes
- Smoked paprika comes in sweet (mild), bittersweet (medium), and hot (spicy). Use what suits your spice preferences and adjust the cayenne pepper accordingly.
- I used cannellini beans, but you can also make this recipe with other white beans, including navy, great northern, or white kidney beans. Chickpeas also work.
- Tofu can be marinated for up to 24 hours in the refrigerator. It can also be marinated and baked or air fryer 2 days in advance.
- For a creamier stew, blend the tomatoes before adding or blend ½ cup of beans with the vegetable broth first.
- For a thicker stew, mash a few of the beans as the stew simmers. It’s easiest to do this before adding the tofu.
- Store leftover stew in an airtight container for 3-4 days or freeze for 3 months.
Nutrition
Nutritional information is an estimation only.
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