Italian Spice Superfood Stew (It's Vegan!)

Written by Talia Fuhrman

When I make a stew, I go big. And when I mean big, I mean I want a soup that packs a humongous quantity of nutrients from a wide array of the most nutritious plant foods on the planet. This girl knows which foods are superfoods for her body, and she will stop at nothing to make sure these foods are relished by her nutrient-craving cells and thoroughly enjoyed by her taste buds. With only one life to live, every meal should be delicious and health promoting, because we deserve nothing less!

This stew is the perfect meal for frigid winter evenings when all you want to do is cuddle up by a warm fire or slowly delight in sips of warm herbal tea. Each bite is to be relished with coziness, relaxation and gratitude as you appreciate the flavorful mesh of delicious Italian spices, creamy tahini and the unique textures of the vegetables and beans. Enjoy!

Ingredients (makes 6-8 bowls):

  • 2 large yellow onions, chopped
  • 5-6 cloves garlic, finely minced
  • 2 cups vegetable broth (I used low-sodium)
  • 3 cups fresh button mushrooms, sliced
  • 3 cups fresh baby spinach, packed
  • 1 (15 oz) can black beans (I use Eden's BPA free)
  • 1 (15 oz) can white beans
  • 2 cups tomato sauce (I use my favorite low-sodium brand)
  • 1/4 cup raw tahini butter
  • 2 Tbsp. nutritional yeast
  • 2 Tbsp. ground chia seeds
  • 1 cup fresh basil leaves, packed
  • 1 tsp. oregano
  • 1 tsp. thyme
  • 1 tsp. garlic powder
  • 1/2 tsp. freshly ground black pepper, plus more to garnish


Chop 2 large yellow onions and mince the garlic. Saute the onions and garlic in a soup pot with all of the vegetable broth over medium heat. Cook for about 5 minutes, stirring often.

Turn the heat up to medium-high and add all of the sliced mushrooms to the skilled and let them cook for 5 minutes.

Add spinach, beans and basil leaves and stir well. Cook for another 2 minutes as the baby spinach wilts.

In a large bowl, mix tomato sauce, tahini, nutritional yeast, chia seeds and all spices. Stir well and pour into the pot.

Bring dish to a boil. Cover the pan and stir every few minutes or so. Reduce heat if you feel that sticking is occurring on the bottom of the pan.

After a few minutes cooking at high-heat, reduce heat to low and cook for another 10 minutes. VoilĂ ! Your meal is done and ready for eating. Sprinkle with black pepper, if desired.

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