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.
Did you make this recipe? Please leave a comment below, share it, rate it or tag a picture @simpleveganblog on Instagram and hashtag it #simpleveganblog. We’d love to see what you cook!
Vegan Spanish Beef Stew
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4 1x
- Category: Main Dish
- Cuisine: Vegan, Spanish
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.
Ingredients
- 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)
Instructions
- 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.
Notes
- 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.
Nutrition
- 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
Does the TVP need to be rehydrated and then added to the soup, or can you simply put the chunks in with the other ingredients and it will rehydrate in the liquid as everything cooks.
In the bad old days when we didn’t even think of not eating meat mum used to cook this exactly like yours but with meat. We are Mediterranean you know! Better off now vegans.
God bless
Hi Joe! This is my mom’s recipe 🙂
Your vegan bolognese is so delicious I simply cannot wait for some cool crisp fall days to make this! I have the protein chunks calling to me from the pantry but I must stay strong. One simply does not make stew in the last throes of summer. Your recipes are so full of depth and flavor! LOVE!!!!
Hi Bet! So glad you liked it so much 🙂 Have a nice day!
Love this recipe! Simple ingredients but it’s hearty even without the tvp.
★★★★★
Hi Nicole! Thanks a lot 🙂 So glad you like it!
I just made this and damn it was good! I’ll definately be making it again!
★★★★★
Hi Chris! I’m so glad you hear that 🙂
This came out great! I used a vegan protein by gardein instead of the chunks. I did use a little more broth and water to help balance out the needs of the protein I used but all in all delicious. Thank you for the recipe!
★★★★★
Hi Amoi! Sounds so good 🙂 You’re so welcome!
What makes this a Spanish version of the stew?
Hi Lauren! That’s how we make beef stew in Spain 🙂
Hi there! I cannot wait to try this. It looks just like the stew my mother used to make when I was growing up but vegan.
Which brand of tvp chunks did you get and where did you purchase, if you don’t mind my asking? I can only find the sort of ground beef size in the store and have been looking for it online.
Hi Talia! I live in Spain, so I bought a Spanish brand, sorry!
That was delicious! I had to modify a bit because I live in Mexico and some stuff isn’t readily available, but it was still amazing! I added a dash of Liquid Smoke to make it a bit beefier and used Not-Beef broth cubes to help with this as well. Thank you so much for sharing the recipe!
★★★★★
Hi Cat! Sounds amazing 🙂 So glad you liked it!
Very yummy food with detailed instructions it’s great for beginners (like me). Absolutely non-vegan compatible recipe, it’s the kind of food you would want to present veganism with to omni friends 🙂 Thank you!!
★★★★★
Hi Villö! Thanks a lot 🙂 I’m so glad you like it!
Love it! Simple to make and really tasty. One to keep. On my third batch! Thanks.
★★★★★
Hi Claire! So glad you liked it 😀 Have a nice day!
I bought the textured protein at a bulk store but it wasn’t chunky as in the recipe, it was more like small flakes. Should I be kneading it to make chunks or did I purchase the wrong one.
Hi Jmarie! I think you bought the wrong one, sorry!
This… OMG. Took everything for me not to eat it all in one sitting. Made it for non vegan friends and they loved it too. All bowls were wiped clean with bread. This is replacing my old recipe. 1/2 the cooking time and twice the flavour. Thank you so much for sharing.
★★★★
Hi Tessa! You’re so welcome 🙂 So glad you liked it!
Can I use saitan instead of the soy protein?
Hi Sarah! I think it should work 🙂
How is this eaten? I mean any accompaniments? My mother used to make but with meat (before we saw the light!!) Crusty bread went with it.
Hi Joe! With bread or any side you like (I love salads or steamed veggies :)). Have a nice day!
You could make dumplings and add to the stew 15-20 before the end.
Hi Kathryn! Sounds great 🙂
I made this today & it was yummy. Just like the beef stew I used to make. I used more potatoes as one didn’t seem enough for 3 people.
Thanks for the recipe!
★★★★★
Hi Josie! So glad you liked it 😀 You’re so welcome!
Made a double batch of this stew, for the weeks diner, it is GREAT!! I couldn’t help myself and added parsnips, golden beets, green beans, mushrooms and the last of my plum tomatoes. My carnivorous sister is begging me for a bowl, after hearing my raves.
Thanx so much!
★★★★★
Hi David! Thank you so much 🙂 Sounds amazing!
This soup is amazing! It’s thick and the flavors really come together. The best thing is, it’s easy enough even for me to make. thank you!!
Hi Soysoda! Thanks a lot 🙂 So glad you liked it!