White Bean Stew with Soy-Glazed Tofu

We love an undeniably comforting, warm, creamy stew on a cool evening — especially one that’s 100% plant-based and as nourishing and satisfying as this White Bean Stew with Soy-Glazed Tofu. This recipe brings together the best of both worlds: a velvety, spiced bean base that feels like a cozy hug in a bowl, and crispy, caramelized tofu glazed with a savory-sweet miso soy sauce that adds the perfect contrast in texture and flavor. It’s earthy, aromatic, and deeply umami — the kind of vegan dish that makes you pause after the first bite.

The stew starts with humble ingredients like onions, garlic, and white beans, but the addition of pumpkin purée, cashews, and miso transforms it into something far richer and more layered. A blend of warm spices and fresh ginger keeps it bright and balanced, while the creamy carrot-cashew mixture gives it that luscious, almost bisque-like texture without any dairy.

The soy-glazed tofu is what truly elevates this dish. Torn by hand for crisp, golden edges, it’s tossed in a sticky glaze of soy, maple, miso, and rice vinegar that clings beautifully to each piece — a sweet, salty, and umami-packed topping that ties everything together.

This is one of those recipes that feels restaurant-worthy yet deeply homey. It’s entirely plant-based, protein-packed, and endlessly adaptable — perfect for a weeknight dinner, cozy weekend meal, or when you just need something wholesome and warming to ground you.

White Bean Stew with Soy-Glazed Tofu

Serves: 4
Total Time: 50 minutes

Ingredients

For the Stew

• 2 tablespoons olive oil

• 1 medium yellow onion, diced

• 3 cloves garlic, minced

• 1 tablespoon fresh ginger, finely grated

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• 1 ½ cups cooked white beans (or 1 can, drained and rinsed)

• 1 cup cooked carrots

• ¼ cup raw cashews, soaked in hot water for 15 minutes and drained

• ½ cup pumpkin purée

• 1 tablespoon white or yellow miso paste

• 2 cups vegetable broth (plus more as needed for texture)

• Salt and freshly ground black pepper, to taste

• Optional garnish: chopped parsley or microgreens

For the Soy-Glazed Tofu

• 1 (14-ounce) block firm tofu, drained and pressed

• 1 tablespoon cornstarch

• 1 tablespoon neutral oil (avocado or grapeseed)

Soy Miso Glaze:

• 2 tablespoons low-sodium soy sauce or tamari

• 1 tablespoon maple syrup

• 1 teaspoon rice vinegar

• ½ teaspoon sesame oil

• 1 teaspoon white miso paste

• 1 clove garlic, finely grated

• ½ teaspoon fresh ginger, grated

• Pinch of red chili flakes (optional)

Instructions

1. Prepare the Stew Base

1. Heat olive oil in a medium pot over medium heat.

2. Add onion and cook until translucent, about 5 minutes.

3. Stir in garlic, ginger, cumin, and paprika. Sauté for another 1–2 minutes until fragrant.

4. Add the white beans, pumpkin purée, and miso paste. Stir to coat.

5. In a blender, combine cooked carrots and soaked cashews with 1 cup of vegetable broth. Blend until smooth and creamy.

6. Pour the blended carrot-cashew mixture into the pot along with another cup of broth. Simmer for 10–15 minutes, stirring occasionally.

7. Adjust consistency with more broth as needed. Season with salt and pepper to taste.

2. Cook the Tofu

1. Tear the pressed tofu into rough bite-sized pieces (this creates more edges for crisping).

2. Toss the tofu in cornstarch until lightly coated.

3. Heat oil in a skillet over medium-high heat. Add tofu and pan-fry until golden brown and crisp on all sides, about 8–10 minutes.

4. In a small bowl, whisk together the soy glaze ingredients.

5. Reduce heat to low, pour the glaze over the tofu, and toss to coat. Let it bubble for 1–2 minutes until sticky and glossy.

3. Assemble the Dish

1. Spoon the white bean stew into bowls.

2. Top generously with the soy-glazed tofu.

3. Finish with a sprinkle of fresh herbs or microgreens and a crack of black pepper.

Chef’s Notes

• Texture Tip: For extra creaminess, blend half the stew before serving.

• Make It Heartier: Add a handful of kale or spinach in the last 5 minutes of simmering.

• Flavor Boost: A drizzle of chili oil or toasted sesame seeds makes a great finishing touch.

This White Bean Stew with Soy-Glazed Tofu is not just a delicious, comforting dish — it’s a powerhouse of plant-based nutrition that supports overall health, vitality, and balance. Each ingredient was chosen with intention, combining high-quality proteins, essential micronutrients, and gut-friendly components that nourish the body from the inside out.

At the heart of the stew are white beans, one of nature’s most nutrient-dense legumes. They’re rich in plant-based protein and dietary fiber, which help regulate blood sugar levels, support digestive health, and promote satiety — making this meal both satisfying and energizing. White beans are also an excellent source of folate, magnesium, and iron, minerals essential for healthy red blood cell production and metabolic function. Combined with tofu, which is high in complete soy protein and calcium, this dish provides a full spectrum of amino acids and key nutrients often found in animal-based diets, making it a wholesome choice for vegans and omnivores alike.

The stew’s creamy base — made from pumpkin purée, carrots, and soaked cashews — offers a trifecta of benefits. Pumpkin and carrots are packed with beta-carotene, an antioxidant that the body converts into vitamin A to support vision, skin health, and immune defense. Cashews contribute healthy monounsaturated fats that promote heart health, as well as magnesium and zinc, which are essential for energy production and immune function. Together, they create a velvety texture without relying on cream or butter, keeping the dish entirely dairy-free and heart-healthy.

Miso paste and ginger add more than just flavor — they deliver significant wellness advantages. Miso, a fermented soybean paste, is rich in probiotics that support gut microbiota balance and aid in digestion. Fermented foods like miso can help improve nutrient absorption and bolster immune resilience. Ginger, on the other hand, is a natural anti-inflammatory and digestive aid, known to soothe the stomach, reduce bloating, and enhance circulation.

The soy miso glaze for the tofu, made with tamari (or low-sodium soy sauce), maple syrup, rice vinegar, and sesame oil, brings together both flavor and balance. The umami-rich soy sauce provides trace minerals and amino acids, while maple syrup offers a natural sweetener alternative with antioxidants and a lower glycemic index than refined sugar. Rice vinegar aids digestion and supports healthy blood sugar levels, and sesame oil adds healthy fats that improve absorption of fat-soluble vitamins.

Altogether, this recipe supports balanced blood sugar, healthy digestion, and sustained energy. The combination of fiber, protein, and healthy fats helps prevent energy crashes and promotes satiety, making it ideal for lunch or dinner. Because it’s completely plant-based and free of refined sugars or processed ingredients, it’s also gentle on the body’s inflammatory response — an important factor in long-term wellness.

Nutrient-dense, protein-rich, and deeply nourishing, this White Bean Stew with Soy-Glazed Tofu is more than comfort food — it’s functional nourishment that supports whole-body health while satisfying the senses.