Vegan stew, cholesterol-free, low in fat, and high in protein. It is hearty and extremely comforting, truly the best vegan dinner recipe.
Have you ever tried making a vegan stew? It really is extremely warm and hearty, one of the best ever comfort foods. It is absolutely delicious and flavorful and I promise everyone will have seconds.
Besides, this vegan stew recipe is low in fat and high in protein, as well as cholesterol-free. A wonderful cozy meal perfect to enjoy on a cold winter day!
How to make vegan stew
- Soak the textured vegetable protein chunks in a bowl with some hot water and 1 tbsp of soy sauce for at least 15 minutes. Drain and set aside.
- Heat the oil into a large pot on a stovetop and when it’s hot, add the garlic, onion, carrots and potato, and cook over medium-high heat for 5 minutes.
- Incorporate the flour and cook for 1 minute.
- Pour in the wine and cook for 1-2 more minutes.
- Add the vegetable broth and the tomato paste. Stir and bring to a boil, then add 1 tbsp of soy sauce, textured vegetable protein chunks, bay leaves, pepper, and salt. Stir, cover, and simmer over medium heat for 20 minutes.
- Finally, incorporate the frozen peas and cook for another 10 minutes.
- Serve your vegan stew immediately.
Vegan stew ingredients and tips
- Textured vegetable protein chunks: I’ve only made this vegan beef stew using textured vegetable protein chunks because I like their texture, but I believe soy curls and tofu will work great. However, if you’re using tofu, sauté it in a skillet with a little bit of oil until golden brown and then add it to the stew.
- Soy sauce or tamari: although I used soy sauce, feel free to add tamari for a gluten-free alternative. If you don’t consume soy, coconut aminos is a great substitute. You could also add the same amount of water or vegetable stock and add more salt.
- Extra virgin olive oil: I’m Spanish, so I use extra virgin olive oil to cook most of my dishes. However, any type of oil is will work. I always use extra virgin oils when possible because they’re healthier.
- Potato: I’ve never used other root vegetables to make this recipe, but feel free to try it and let me know how it goes!
- All-purpose flour: I’ve only made this vegan stew recipe using all-purpose flour, but you could probably use a different type of flour. Use our gluten-free flour blend for a gluten-free version of this recipe.
- Red wine: use more vegetable stock for an alcohol-free version of this vegan stew. You could also use other types of wine, but red wine is the best choice.
- Vegetable stock or water: I prefer to use vegetable stock because it enhances the flavor of the vegan beef stew. However, water is okay too. However, I do suggest you make it with vegetable stock as it will be more flavorful.
- Tomato paste.
- Bay leaves: you could also use other herbs, such as thyme, for example.
- Ground black pepper: fresh ground black pepper tastes amazing. However, I find the store-bought version to be more convenient and easier to measure with a teaspoon.
- Salt: I used ionized salt, but any salt will do.
- Frozen peas: you could also use canned peas, but in that case, add them at the end (about 5 minutes before this hearty vegetable stew is ready).
Looking for more vegan hearty meals?
- Vegan Tikka Masala
- Vegan Fried Rice
- Instant Pot Vegetable Soup
- Spanish Rice and Beans
- Black Eyed Peas Recipe
Did you make this vegan stew recipe?Print
- 2 ounces textured vegetable protein chunks (55 g)
- 2 tbsp soy sauce or tamari, divided
- 2 tbsp extra virgin olive oil
- 2 cloves of garlic, finely chopped
- 1/2 onion, finely chopped
- 2 large carrots (140 g), peeled and cut into bite-sized pieces
- 1 medium potato (225 g), peeled and cut into bite-sized pieces
- 2 tbsp all-purpose flour
- 1/2 cup red wine (125 ml)
- 1 cup vegetable stock (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 (I added 2 cups or 500 ml of water) and 1 tbsp of soy sauce for at least 15 minutes. Drain and set aside.
- Add the oil to a large pot and when it’s hot, add the garlic, onion, carrots, and potato, and cook over medium-high heat for 5 minutes, stirring occasionally.
- Incorporate the flour and cook for 1 minute, stirring constantly.
- Pour in the wine and cook for 1-2 more minutes.
- Add the vegetable stock and tomato paste. Stir and bring to a boil, then add 1 tbsp of oy sauce, textured vegetable protein chunks, bay leaves, pepper, and salt. Stir, cover, and cook over medium heat for 20 minutes.
- Finally, add the frozen peas and cook for another 10 minutes or until the veggies are fully cooked and tender.
- Serve your vegan stew immediately. I’ve heard some people serve it with brown rice, but I’ve never tried it myself.
- Keep the leftover stew in an airtight container in the fridge for 5 to 7 days.
- I’ve only made this vegan beef stew using textured vegetable protein chunks, but I believe soy curls or tofu will work great. However, if you’re using tofu, sauté it in a skillet with a little bit of oil until golden brown and then add it to the vegan stew.
- You could probably use a different type of flour for this vegan stew recipe. Use our gluten-free flour blend for a gluten-free version of this recipe.
- Feel free to add vegetable stock instead of red wine for an alcohol-free version of this dish.
- Customize it with any veggies you want. You could even incorporate some mushrooms.
- Use the types of oil and salt you have on hand.
- Wine is optional, so feel free to replace it with more water or broth instead.
- Canned peas are also a good choice, but add them at the end (about 5 minutes before the stew is ready).
- 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
Update Notes: This post was originally published in October of 2017, but was republished with new photos, step-by-step instructions, and tips in March of 2022.