We’ve created a vegan version of Spanish beef stew, that is also gluten-free, low in fat and high in protein. It’s a delicious dinner recipe and a complete meal.
We had tried textured vegetable protein before at some restaurants, but we had never made a recipe at home using this ingredient. It’s amazing and we’re going to use it on a daily basis.
Textured vegetable protein is made with soy flour and is a great meat substitute, especially if you’re not vegan, you’re transitioning to a plant-based diet or just want to reduce the amount of meat you consume. It’s more processed than other sources of plant protein like legumes, chia or quinoa, but is an interesting food to enjoy in moderation.
Beef stew is a popular Spanish dish my mother made a lot when I was a child, so I’ve changed her recipe to make a gluten-free, low-fat, vegan version. I also added tomato paste and tamari because I think these two ingredients make vegan stews taste better, but they’re totally optional.
If you like our vegan Spanish beef stew, check out these Spanish recipes: vegan Spanish paella, vegan tortilla (Spanish omelette), Spanish spinach with chickpeas, fat-free Spanish lentil stew and 20-minute vegan Spanish fabada.
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- 2 ounces textured vegetable protein chunks (55 g)
- 2 tbsp tamari or soy sauce
- 2 cloves of garlic, finely chopped
- 1/2 onion, finely chopped
- 2 large carrots (5 ounces or 140 g), peeled and cut into bit size pieces
- 1 medium potato (0.5 pound or 225 g), peeled and cut into bit size pieces
- 2 tbsp flour, we used brown rice flour
- 1/2 cup red wine (125 ml)
- 1 cup water or vegetable broth (250 ml)
- 2 tbsp tomato paste
- 2 bay leaves
- 1/4 tsp ground black pepper
- 1/4 tsp salt
- 1 cup frozen peas (140 g)
- Soak the textured vegetable protein chunks in a bowl with some hot water (we added 2 cups or 500 ml of water) and 1 tablespoon of tamari or soy sauce for at least 15 minutes. Drain and set aside.
- Add the garlic, onion, carrots and potato to a large pot and cook them with some water or oil over medium-high heat for 5 minutes, stirring occasionally. Add more water or oil if needed.
- Add the flour and cook for 1 minute, stirring constantly.
- Add the wine and cook for 1 or 2 minutes more.
- Add the water or broth and the tomato paste. Stir and bring to a boil, then add the other tablespoon of tamari or soy sauce, textured vegetable protein chunks, bay leaves, pepper and salt. Stir and cook covered over medium heat for 20 minutes.
- Finally, add the frozen peas and cook for another 10 minutes or until the veggies are cooked.
- Keep the stew in a sealed container in the fridge for up to 5 days.
- We’ve only made this stew using textured vegetable protein chunks, but we think tofu should work as well. Sauté the tofu in a skillet (with or without oil) until golden brown and then add it to the stew.
- Tamari or soy sauce is optional. You can soak the textured vegetable protein chunks with just hot water or vegetable broth and add more salt to the stew.
- Wine is optional, add more water or broth instead.
- Tomato paste can be replaced by tomato sauce or fresh tomatoes.
- Serving Size: 1/4 of the recipe
- Calories: 195
- Sugar: 8 g
- Sodium: 688 mg
- Fat: 0.4 g
- Saturated Fat: 0.1 g
- Carbohydrates: 30.8 g
- Fiber: 7.7 g
- Protein: 12.2 g