Cannellini Tahini Stew

This healthy cannellini tahini stew is an easy and quick weeknight dinner. Satisfyingly smoky and creamy, this meal only needs basic ingredients to make.

Final plate of cannellini stew with broccoli and brown rice.

I love this dish more than words can say. I think the biggest win is the simple fact that this cooks up in under 30 minutes, using 10 basic ingredients and is super easy to meal prep for the week. It’s creamy and lush, and probably the one way I can convince my husband to eat cannellini beans because normally he turns up his nose to them. Quick, easy and only uses pantry basics, this cannellini tahini stew is a dream to make and enjoy.

Cutting board with onions, green bell peppers, mushrooms and garlic all sliced up for cooking.

Ingredients needed to make cannellini tahini stew

  • Cannellini Beans or White Beans: These beans have a surprising amount of protein, fiber,  and minerals associated to them. To help save time, I opted for canned beans. Just make sure to rinse and drain well before adding to your dish.
  • Tahini: Rich in calcium from the sesame seeds used to make it. I love using tahini in this as it acts mildly in tandem with the tomato paste and helps to reduce the sharpness of the acidity. It’s also not to strong in flavor and pairs perfectly with the lemon.
  • Tomato Paste: Much more concentrated form of tomatoes, which lends to it’s stronger taste, which I feel works better than using diced tomatoes. If you don’t have tomato paste and need to use diced tomatoes, you can cut the water added to 1/2 cup and add an extra tsp of smoked paprika.
  • Spices and Herbs: Dry basil and smoked paprika bring out the most flavor in this dish. You can opt for fresh basil if you happen to have it on hand, but the dry basil works very well in this. Need more flavor? Feel free to also add 1/2 tsp of dry thyme.
  • Aromatics: This includes your onions and garlic. Make sure to saute well to avoid burning as it can impact the final taste negatively.
  • Lemon Juice: Helps to lighten the dish up without the need of sugar.

Tahini added to cannellini white bean stew, ready to be stirred in.

How to make cannellini tahini stew

  1. Cook your aromatics. Make sure to saute your onions and garlic to avoid burning. You should start to smell the strong scents they give off and that’s how you know it’s time for the next steps.
  2. Layer in your spices. Once your aromatics are cooked, add in your spice and tomato paste. Move the tomato paste around in the pan. You should notice the paste turning a deeper richer red color as it cooks.
  3. Add the beans in. Mix the beans into the paste you are creating. If you are noticing any bits sticking to the pan, just add 2 tbsp of water to deglaze.
  4. Simmer and wait. Once the water and tahini are in the pan, stir well and bring the pan to a low simmer. Just wait for the stew to thicken for about 10 minutes and you are good to go!
  5. Don’t forget the lemon. This part is important for flavor. Turn off the heat and squeeze the lemon juice in. Stir well to combine then serve!

Cannellini tahini stew, mixed up in a cooking pan with a spatula.

Tips for making cannellini tahini stew

  • Choose the veggies you want. I used onions, mushrooms and bell peppers as the base, but you can always add more or adjust based on your preference. Often times I like to stir in some spinach at the end of cooking, and let it wilt into the stew for some added veg.
  • Change up the beans. I’ve tried this recipe with chickpeas, great northern beans and lentils. Still comes out with the same great taste and creaminess that you are looking for.
  • Time savers. Use canned products for this dish if you want the least amount of time. If you are concerned with sodium, opt for no sodium added cans or rinse things like beans really well under water to help remove a significant amount of sodium from them. If you are opting to use cooked beans from scratch, just measure out 2 1/2 cups of cooked beans for this dish and adjust sodium to your liking at the end.
  • How to store your stew. This stew will keep for up to 4 days in the fridge. Just reheat and serve when planning to consume. This stew is also easy to freeze. I like to recommend storing portions of it in smaller containers to make it easy to take out the right portion you need when you want to eat it again. Thaw out overnight and reheat to eat.

Up closse picture of cannellini tahini stew paired with broccoli and spring onions.

Need more easy stew recipes? 

Angle shot of cannelini stew with broccoli and brown rice.

Print
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Final plate of cannellini stew with broccoli and brown rice.

Easy Cannellini Tahini Stew

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  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Main Course
  • Cuisine: American

Description

This healthy cannellini tahini stew is an easy and quick weeknight dinner. Satisfyingly smoky and creamy, this meal only needs basic ingredients to make.


Ingredients

Scale
  • 1/2 medium onion, diced
  • 6 baby bella mushrooms, sliced
  • 1 green bell pepper, diced
  • 4 cloves garlic, minced
  • 2 tsp smoked paprika
  • 2 tsp dry basil
  • 1/2 6oz can tomato paste
  • 2 cans cannellini beans, rinsed and drained
  • 3 tbsp tahini
  • 1 cup water or vegetable broth
  • Juice of 1 lemon
  • Salt and pepper to taste

Instructions

  1. Heat up a non-stick pan to medium heat. Add in onion, pepper and mushrooms along with a pinch of salt.
  2. Allow veggetables to sweat untouched for a minute before starting to stir. Stir well and cook until translucent.
  3. Add in garlic and saute until fragrant, about 1 minute.
  4. Add paprika, basil and tomato paste. Cook mixture for about 2 minutes, stirring well.
  5. Stir in cannellini beans to combine in sauce, then add in tahini and water.
  6. Stir well and bring to a low simmer. Allow to simmer for about 8-10 minutes, stirring on occassion.
  7. Turn off heat and add in lemon juice and stir once more. Adjust salt and pepper to taste.

Notes

  • If you want some extra fancy ingredients to add in to this meal, I highly recommend stirring in some minced capers in. 
  • If too acidic for your liking, feel free to add 1-2 tsp sugar or maple syrup to balance. 

Did You Try This Recipe?
Then let me know what you thought! Share your creations by tagging me on Instagram with the hashtag #plantbasedrdeats

★ Catherine

This healthy cannellini tahini stew is an easy and quick weeknight dinner. Satisfyingly smoky and creamy, this meal only needs basic ingredients to make.
This healthy cannellini tahini stew is an easy and quick weeknight dinner. Satisfyingly smoky and creamy, this meal only needs basic ingredients to make.

2 Comments

  1. Hi Catherine!

    Do you recommend using 1 cup of water or vegetable broth for this recipe?
    I know you give these two options but just wanted to know which one do you think is better?

    Thank you so much!!

    1. Hi Gaby! I love it more with the vegetable broth as it gives a little more flavor compared to just adding the water. So if you can, that would be my choice!

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