Vegan Stew

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. 
• Garlic.
• Onion.
• Carrots.
• 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?

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Vegan Stew

• Author: Iosune
• Prep: 10 mins
• Cook: 40 mins
• Total: 50 mins
• 4
• Main Dishes
• American
• Vegan

★★★★★ 5 from 21 reviews

Servings 4

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Vegan stew, cholesterol-free, low in fat, and high in protein. It is hearty and extremely comforting, truly the best vegan dinner recipe.

Ingredients

• 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)

Instructions

1. 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.
2. 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.
3. Incorporate the flour and cook for 1 minute, stirring constantly.
4. Pour in the wine and cook for 1-2 more minutes.
5. 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.
6. Finally, add the frozen peas and cook for another 10 minutes or until the veggies are fully cooked and tender.
7. Serve your vegan stew immediately. I’ve heard some people serve it with brown rice, but I’ve never tried it myself.
8. Keep the leftover stew in an airtight container in the fridge for 5 to 7 days.

Notes

• 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).

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

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.