Holy moly is this a delicious recipe. I love spice, I love potatoes (you know this by now) and I love a smoky flavor in soups/stews. I also love easy, simple ingredient recipes. This one is basically just adding ingredients to a pot and roasting 2 veggies. The only “hard” part is soaking the beans overnight. I mean really though, how hard is it to add some beans to a pot of water?
HIGH PROTEIN VEGAN SOUP
This is another high protein, low-fat packed dish! This Smoky White Bean Potato Stew With Poblano Peppers uses basic ingredients, nothing fancy or strange. I also didn’t use any nutritional yeast in this recipe. One reader wrote me telling me that she can’t have nutritional yeast and a lot of my savory recipes called for it, so I made it my mission to create more nutritional yeast-free recipes.
The base is made from white beans and yukon gold potatoes for lots of thick, creaminess and flavor that naturally comes from the gold potatoes. They are simply flavored with some onion, a good dose of garlic and some smoked paprika. To further the flavor and smoky element, some roasted and broiled potatoes and poblano peppers are added on top of of the stew. I then threw on some red pepper flakes for an extra dose of heat and smokiness….to say this was delicious would be an understatement!
It is hard to believe this amazing white bean potato stew is vegan, gluten-free, oil-free, high protein, very low-fat and just 8 ingredients, plus some extra heat spice if you want! I honestly will be making this weekly now. We enjoyed it that much.
Poblano peppers themselves are mild in heat. They have more of a smoky flavor than bell peppers. It is only the seeds that is the really spicy part, so make sure to toss those out when roasting the poblano peppers. They really do complete this stew, so don’t leave them off!
This is an incredibly hearty and filling stew, thanks to the high protein and carbs, yet it is virtually fat-free! These are good carbs, don’t be afraid of them. I eat them daily (the good kind) and I’m healthy and lean.
Does that not look delicious or what? We scarfed this down so fast. Even my 3 year old daughter loved the smoky flavors.
OTHER VEGAN SOUPS AND STEWS TO TRY:
- Vegan Cauliflower Curry Soup
- Low-fat Smoky Broccoli Potato Soup
- Sweet Potato Broccoli Cheese Soup
- Lazy Red Lentil Curry Soup
- Sweet Potato & White Bean Curry Soup
- Lazy Day Tomato Bisque
- Easy Vegan Ramen Noodle Soup
- Tomato Rice Vegetable Soup
Smoky White Bean Potato Stew with Poblano Peppers
Smoky, hearty white bean stew with crispy, roasted potatoes and poblano peppers makes this one delicious and comforting dinner. This is incredibly filling thanks to the awesome protein and carb content. If you love warm, smoky soups and stews, then you will love this!
- 2 cups (388g) dry white beans, soaked overnight
- 6 cups low sodium vegetable broth
- 1 heaping cup (160g) finely diced onion
- 4 large cloves of garlic, minced (heaping tbsp)
- 2 1/2 teaspoons fine sea salt
- 1/4 teaspoon chipotle chile pepper (optional, but gives a nice smoky heat element, or you could sub with 1/4 teaspoon black pepper)
- 9 yukon gold potatoes, peeled and chopped into 1/2 inch pieces, separated (1330g) weigh for accuracy)
- 2 tablespoons vegan worcestershire sauce
- 1 1/2 teaspoon smoked paprika
- 2 poblano peppers, sliced into 1/4 inch strips
- Garnish: red pepper flakes if desired
- This recipe uses dry white beans, not canned, which is how the thick stew and flavors are reached by slow cooking, so don't use canned beans! You will not end up with the same result. I promise the slower way is worth it! Please note that the ingredients are added at different times.
- First you will need to rinse and soak your beans overnight. Just add them to a large pot and cover with water by a few inches and cover. In the morning, rinse off the beans and add them back to the pot.
- Add the vegetable broth, onion, garlic, salt and pepper (if using). Stir and bring to a boil. Once boiling, turn down to simmer, cover and cook for 90 minutes, stirring occasionally.
- Meanwhile, peel and chop all of your potatoes. Make sure to reserve 3 of the potatoes for broiling.
- After the 90 minutes is up, add just 6 of the chopped potatoes to the pot with the worcestershire sauce and smoked paprika. Stir and bring back to a boil. Once boiling, turn the heat to medium, cover and cook for 20 minutes until the potatoes are tender.
- While the potatoes are cooking, you will want to roast your remaining 3 potatoes and sliced poblano peppers. Make sure to toss the seeds out when slicing the poblano peppers or they will be really hot! The peppers themselves are relatively mild in heat. Preheat an oven to 400 degrees and line a sheet pan with parchment paper. Add only the chopped potatoes to the pan and salt and pepper generously. Roast them for 10 minutes and then add the poblano peppers (season as well) to the oven as well and cook them both for 10 more minutes. They should be tender by then. Turn on the broil just for a couple of minutes, watching closely, just until they turn golden brown.
- Your stew should be ready by now. Take an immersion blender and puree part of the soup into a thick stew texture. I only did about half I guess. Basically you want the broth gone and the stew part creamy and part chunky, with lots of beans and potatoes still in tact. Just do it to your desired preference. If it is too thick, add just a little more broth. Taste and add any more spices. Add to serving bowls and top with the broiled potatoes and poblano peppers. I then topped mine with red pepper flakes. YUM.
*Vegan, gluten-free, oil-free, nut-free, grain-free, low-fat
*Nutrition per serving: 415.5 calories, 1.2 g fat, 19.15 g protein, 92.9 carbs, 10.5 g sugars