Delicious Miso-Bean Stew Recipe: Perfect for Vegans

Greetings, health enthusiasts! Are you looking for an easy and nutritious vegan soup recipe? Today I have a special treat for you: a Miso-Bean Vegan Stew with Nori and Wild Rice that is both gluten-free and dairy-free. This savory and hearty combination of ingredients will satisfy your hunger and nourish your body.

Beans, wild rice, carrots, celery, and nori are some of the key ingredients in this soup. These are all whole food items that provide essential nutrients such as fiber, protein, vitamins, and minerals. Miso paste is also added to enhance the umami flavor profile of the stew while providing beneficial fermented probiotics.

One of the best things about this recipe is that it’s versatile enough to suit different dietary needs or preferences. Whether you’re a vegan or vegetarian or just trying to eat healthier, this soup will be a tasty addition to your meal plan.

But don’t take my word for it! Try making this delicious dish yourself and see what you think. In the following sections, I will walk you through the ingredients list, step-by-step instructions on how to make it, variations and substitutions you can try out, serving suggestions, make-ahead tips as well as frequently asked questions. So let’s get started!

Why You’ll Love This Recipe

Miso-Bean Vegan Stew With Nori and Wild Rice (Gluten, Dairy Free
Miso-Bean Vegan Stew With Nori and Wild Rice (Gluten, Dairy Free

Hello there! Are you in search of a delicious, healthy, and easy-to-make recipe that is both vegan and gluten-free? Look no further as I present to you the Miso-Bean Vegan Stew with Nori and Wild Rice! Trust me; you’ll fall in love with this dish from the very first spoonful.

This stew is the perfect blend of flavors and textures that will leave you wanting more. The nutty flavor of wild rice combined with the subtle sweetness of carrots and celery creates a perfectly balanced base for the miso bean stew. The savory taste of miso soup paste gives a punch of umami to this dish, making it ideal for lovers of hearty plant-based meals.

And let’s not forget about the nori that gives this stew its unique twist. Nori is toasted seaweed that adds a satisfying tangy taste to the dish while providing many health benefits such as high amounts of iodine, vitamin A, and omega-3 fatty acids. It’s something that you won’t want to miss out on!

Aside from being delicious and unique, this recipe also packs a nutritional punch. It’s an excellent source of plant-based protein thanks to the beans, which also provide fiber, iron, and other essential nutrients. Meanwhile, wild rice is rich in antioxidants while celery and carrots are packed with vitamins and minerals.

And did I mention that this dish is free from gluten, dairy, and animal products? It makes it an ideal option for people with dietary restrictions or those who follow a vegan lifestyle. It’s a wholesome meal that doesn’t compromise on taste or health benefits.

In conclusion, the Miso-Bean Vegan Stew with Nori and Wild Rice is an irresistible recipe that offers a perfect balance of taste, texture, and nutrition while meeting specific dietary requirements. So go ahead and give it a try! Trust me; your taste buds will thank you later.

Ingredient List

 A hearty vegan stew perfect for chilly nights!
A hearty vegan stew perfect for chilly nights!

Before we jump into the cooking process, let me first go through the list of ingredients you’ll need. This vegan stew recipe is packed with nutritious and flavorful ingredients that will keep you feeling satisfied and energized. Here are the ingredients you’ll need to gather:

  • 1 cup of dried beans (you can use any type of beans you prefer but I suggest using black beans or red lentils for a variation)
  • 5 cups of water
  • 1 cup of chopped celery
  • 1 cup of chopped carrot
  • 4 cups of wild rice
  • 1 tablespoon of golden turmeric (optional)
  • 2 teaspoons of garlic powder
  • Salt and pepper to taste
  • 3 sheets of nori (toasted and cut into pieces)
  • 1/4 cup of miso paste (you can use white, yellow or red miso paste)

All these gluten-free and dairy-free ingredients can easily be found in any grocery store or natural food market. Make sure to choose organic whenever possible for even more health benefits.

The Recipe How-To

 Nori and miso bring an umami flavor to this dish.
Nori and miso bring an umami flavor to this dish.

Now, let’s get cooking! This Miso-Bean Vegan Stew is a simple and delicious way to get your daily dose of vegetables while still enjoying a warm, savory meal. Here’s how to make it:


  • 1 cup dried beans (I recommend black beans, but kidney or navy beans would also work)
  • 5 cups water
  • 1 cup chopped celery
  • 1 cup chopped carrot
  • 4 cups chopped zucchini
  • 1 sheet nori, toasted and chopped
  • 1 cup wild rice
  • 1 tablespoon miso paste
  • Salt and pepper to taste
  • Garlic powder to taste


  1. Rinse the dried beans and soak for a few hours or overnight.
  2. Drain and rinse the soaked beans, then put them in a large pot with 5 cups of water. Bring to a boil, then reduce heat to low and simmer until the beans are tender, about one hour.
  3. Add chopped celery, carrot, and zucchini to the pot and simmer for an additional 20 minutes, or until vegetables are tender.
  4. In a separate pot, cook wild rice according to package instructions.
  5. Add the cooked wild rice to the pot with the vegetables and beans.
  6. Remove a sheet of nori from the package, toast it by holding it over an open flame (use kitchen tongs for safety), or toast it in an oven on low heat until crispy but not browned or burnt (about 20 seconds).
  7. Cut or break the toasted sheet of nori into small pieces (about 1 inch each) using kitchen shears or a sharp knife.
  8. Add in a tablespoon of miso paste dissolved in 1/4 cup of warm water.
  9. Season with salt, pepper, and garlic powder to taste.
  10. Serve hot, topped with the chopped toasted nori.

This recipe makes enough for 4-6 servings, so feel free to adjust the ingredients accordingly based on how many hungry mouths you need to feed. Don’t forget to store leftovers in an airtight container in the fridge for up to 5 days!

Substitutions and Variations

 Packed with nutrient-dense ingredients, this stew is a health powerhouse.
Packed with nutrient-dense ingredients, this stew is a health powerhouse.

As a nutritionist and food blogger, I know that everyone has different dietary needs and preferences, so I always try to include substitutions for my recipes. Here are some options for this miso-bean vegan stew with nori and wild rice:

– Gluten-free: This recipe is already gluten-free, but if you want to make sure all of your ingredients are certified gluten-free, check the labels before purchasing.

– Protein: While this recipe already includes beans, you could add extra protein by adding in some tofu or tempeh during the last few minutes of cooking.

– Low-carb: If you’re looking for a low-carb option, swap out the wild rice for cauliflower rice or zucchini noodles. It will still be delicious and healthy!

– Vegetables: You can easily swap out the carrots and celery for other vegetables you have on hand. Zucchini, mushrooms, or bell peppers would all be great options.

– Broth: If you don’t have miso paste on hand, you can use vegetable broth instead. If you prefer a heartier soup, try using red lentil or black bean soup instead of miso soup.

– Nori: Nori is a type of seaweed that adds extra flavor and nutrition to this dish. However, if you don’t have nori sheets on hand, you can skip them or add in other types of seaweed like dulse or kelp.

With these substitutions and variations, you can customize your miso-bean vegan stew to meet your preferences and dietary needs. Get creative and enjoy!

Serving and Pairing

 Wild rice adds a delicious nutty taste.
Wild rice adds a delicious nutty taste.

The Miso-Bean Vegan Stew with Nori and Wild Rice is a hearty meal that can stand alone or be paired effortlessly depending on your preference. To create the perfect balance of flavors, consider serving it with a slice of gluten-free bread or crackers.

For those who crave something sweet, try pairing this delicious stew with a fruit salad or fruit smoothie. The sweetness of the fruits complements the umami flavor of the miso soup, creating an explosion of flavors in your mouth.

Another great pairing to consider is vegetables. Grilled or roasted mixed vegetables like zucchini, eggplant, and asparagus complement the dish perfectly. They add a nice crunch and texture to this hearty vegan stew.

To truly get the most out of this dish, pair it with organic brown rice. Not only does the nutty flavor and texture add to the richness of the stew, but it also provides an excellent source of fiber and essential nutrients.

Finally, if you prefer something with a little more substance, consider pairing this Miso-Bean Vegan Stew with Nori and Wild Rice with quinoa or a mixed bean salad. The added protein will make you feel fuller for longer periods and give you an extra boost throughout the day.

Experimenting with various serving options is an excellent way to find your favorite way to enjoy this healthy vegan recipe. So go ahead, serve it as is or mix it up with different sides to take your taste buds on an adventure!

Make-Ahead, Storing and Reheating

 Creamy and comforting, without any dairy!
Creamy and comforting, without any dairy!

Now that you’ve enjoyed making and devouring this scrumptious miso-bean vegan stew with nori and wild rice, let’s discuss how to store the leftovers. This recipe is perfect for meal-prepping since it tastes even better when made ahead of time.

To make-ahead: Allow the stew to cool if it’s hot, transfer it into an airtight container, and store it in the fridge for up to 4-5 days.

To reheat: Gently heat the stew on the stovetop or microwave until heated through. You can also add additional water during the reheating process if necessary to get your desired consistency.

To freeze: This stew can also be frozen for up to three months. Let the stew cool completely before placing in airtight containers or freezer bags. Label and date your containers before placing them in the freezer. Thaw overnight in the fridge before reheating.

This miso-bean vegan stew is a versatile dish that can be served as a main course or as a side dish, paired with brown rice, roasted vegetables or salad. The leftovers make perfect lunches for work or school.

I recommend storing nori separately from the stew so that it remains toasted and crispy when you decide to eat it again. Simply unwrap and break into pieces over your steaming bowl of miso-bean vegan stew for added umami flavor.

Storing and reheating this gluten-free, dairy-free dish is simple, making it even easier for you to enjoy its delicious flavors again and again!

Tips for Perfect Results

 Forget takeout - this cozy recipe is all you need to warm up.
Forget takeout – this cozy recipe is all you need to warm up.

Now that you have all the ingredients and have followed the steps in creating the Miso-Bean Vegan Stew with Nori and Wild Rice, it’s important to note these tips to ensure a perfect result.

First, make sure to soak the dried beans overnight to soften. This will help in reducing the cooking time needed for the beans.

Second, be mindful of the miso paste that you use. Different types of miso paste have varying levels of saltiness and sweetness, so adjust accordingly to your preference.

Third, adding seaweed like nori or toasted seaweed can enhance the flavor of the soup. You can also add other vegetables such as zucchini or edamame miso to give it more texture and depth.

Fourth, try using sprouted organic five-grain rice instead of regular wild rice for a healthier alternative. Brown rice or rice noodles are also suitable substitutes.

Fifth, adding some golden turmeric powder while cooking can create a beautiful color and add anti-inflammatory properties to the stew.

Lastly, remember that this recipe is flexible and open to personalization to suit any dietary needs or preferences. Don’t hesitate to experiment with different substitutions or variations according to taste.

By following these tips and personalizing the recipe accordingly, you’ll be able to enjoy a deliciously healthy vegan gluten-free Miso-Bean Stew with Nori and Wild Rice that hits all the right notes for your palate!

Bottom Line

In conclusion, this miso-bean vegan stew with nori and wild rice is a healthy, gluten-free and dairy-free recipe that you will surely love. With its rich flavor and goodness, it makes for an ideal meal that is nutritious and filling. Moreover, this soup takes the minimum effort to prepare and does not require much time either. The versatile nature of the recipe also allows for variations of ingredients according to tastes and preferences.

By using high-quality organic ingredients such as sprouted organic five-grain rice, minced kelp, and roasted seaweed, this soup lends itself to being used as an appetizer that can be served with gluten-free cheese dipping sauce or salad toppings. Notably, the use of plant-based ingredients such as red lentil or black beans can also make this recipe even more fulfilling.

What’s more, this gluten-free vegan soup recipe complements other vegan dishes such as miso noodle soup thus acting as an inventive fusion dish. Therefore, if you are looking for ideas on vegetarian recipes or healthy vegan options, look no further than the Miso-Bean Vegan Stew With Nori and Wild Rice.

The use of clean and natural ingredients makes it possible to eliminate the chance of any digestive problems involved in processing regular meals. Living a healthy lifestyle grounded on a perfect diet is vital to everyone’s well-being. Therefore, I urge you to try this delicious recipe today and enjoy its endless health benefits. Taste your way through Huntington Beach with every bite!

Miso-Bean Vegan Stew With Nori and Wild Rice (Gluten, Dairy Free

Miso-Bean Vegan Stew With Nori and Wild Rice (Gluten, Dairy Free Recipe

fusion of diffferent tastes.
No ratings yet
Prep Time 20 mins
Cook Time 2 hrs
Course Main Course
Cuisine Vegan
Calories 81.4 kcal


  • 5 cups water
  • 1 tablespoon miso
  • 1 cup dried beans
  • 3 sheets nori, toasted
  • 1 cup celery, chopped
  • 1 cup carrot, chopped
  • 1/4 cup wild rice
  • garlic powder
  • salt
  • pepper


  • Bring water to a boil and dissolve miso. Add beans.
  • In a non-stick pan, quickly fry carrots.
  • and celery with spices, then add to stew. Crumble nori into pot, add rice, bring to a boil.
  • simmer for at least two hours (or until beans are cooked through).

Add Your Own Notes


Serving: 590gCalories: 81.4kcalCarbohydrates: 16.5gProtein: 3.2gFat: 0.6gSaturated Fat: 0.1gSodium: 274.2mgFiber: 2.9gSugar: 3.3g
Keyword < 4 Hours, Beans, Dairy Free, Free Of..., Lactose-free, Stew, Vegan, Vegetable, Winter
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