Creamy Garlic White Beans

Creamy Garlic White Beans


This cozy bean and sausage vegan stew comes from my meal prep cookbook, "High Protein Vegan". The cookbook is packed with nutritious, wholesome meals with a focus on plant protein and a good balance of micronutrients at every meal time. You can check out the cookbook here.

I did make two switches to the recipe for this and that was instead of roasted and herb seasoned potato wedges, I used Palmini low carb, hearts of palm mash and in place of coconut milk I used soy milk. I made these switches to show you how you can easily follow my recipes but cater them to your needs! Some of you might have higher caloric goals then others, and I'm here to help all of you.

Get 20% off Palmini products by shopping and using my affiliate code: "EVANNRYAN"


Recipe make two servings

Macros per serving:

415 cals - 15g fat - 41g carbs - 29g protein



3/4 cup soy milk

1/4 cup veg broth

1 cup cherry tomatoes

4 cloves garlic 

1 cup white beans

1 vegan sausage, I used Field Roast

1 bag Palmini Mash (discount link above!)

1 tbsp extra virgin olive oil

1 tbsp Italian herb mix (dried oregano, parsley, basil)

1 tbsp lemon juice

1/4 tsp salt

1/4 tsp black pepper



Preheat the oven to 350 F.

Bake the vegan sausage until browned, 12-15 minutes. 

Slice baked sausage and set aside.

To a pot add: soy milk, vegetable broth, cherry tomatoes, garlic, salt, and pepper.

Bring to a boil then reduce heat to a simmer. 

Simmer for 10 -12 minutes or until sauce has reduced by half.

Add in cooked and chopped sausage and white beans.

Mix well and turn heat to low.

Cook everything together another 5 minutes.


Add to a small pot: Palmini mash, olive oil, spices, lemon, salt and pepper.

Warm on low heat until everything is mixed and hot.

Plate the mash and top with cooked white bean stew.



If you like high protein plant-based recipes make sure to check out the High Protein Vegan Ebook Collection!


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