Tuscan Tempeh and Cannellini Bean Stew
A rich, savory one-pan stew featuring pan-seared tempeh, creamy cannellini beans, and tender Tuscan kale in a garlic miso pesto broth.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Warm a splash of vegetable stock in…
- 01
Warm a splash of vegetable stock in…
Warm a splash of vegetable stock in a large skillet or Dutch oven over medium heat.
Tap card to mark done - 02
Add the chopped shallot and minced garlic…
Add the chopped shallot and minced garlic cloves to the pan, cooking for 2 to 3 minutes until softened and aromatic.
Look for: softened and aromatic
Tap card to mark done - 03
Place the tempeh triangles in the skillet…
Place the tempeh triangles in the skillet along with the tamari and maple syrup, searing for 4 to 5 minutes per side until deeply golden.
Look for: deeply golden
Tap card to mark done - 04
Stir in the white miso paste and…
Stir in the white miso paste and vegan pesto, stirring constantly for 1 minute to coat the tempeh.
Allow: 1 minute
Tap card to mark done - 05
Pour in the cannellini beans along with…
Pour in the cannellini beans along with their liquid and the remaining vegetable stock.
Tap card to mark done - 06
Bring to a gentle simmer over medium-high…
Bring to a gentle simmer over medium-high heat, then reduce heat to medium-low and simmer uncovered for 8 to 10 minutes until the sauce slightly thickens.
Look for: the sauce slightly thickens
Tap card to mark done - 07
Fold in the chopped Tuscan kale
Fold in the chopped Tuscan kale, simmering for 2 to 3 minutes until tender and bright green.
Look for: tender and bright green
Tap card to mark done - 08
Ladle the hot stew into a bowl…
Ladle the hot stew into a bowl and serve immediately, or refrigerate in an airtight container for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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