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    Home > Recipes > Main Dishes

    Vegan Stew

    Published: Mar 6, 2022 · Modified: Oct 27, 2022 by Iosune · This post may contain affiliate links · 64 Comments

    Jump to Recipe

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

    Photo of a bowl of vegan stew

    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 tablespoon 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.
    Close-up photo of a bowl of vegan stew

    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
    Photo of a bowl of vegan stew taken from the above

    Did you make this vegan stew recipe?

    Please leave a comment below, share it, or rate it. You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST. I’d love to see what you cook!

    Square photo of a bowl of vegan stew

    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.
    4.92 from 23 votes
    PRINT PIN RATE
    Course: Main Dishes
    Cuisine: American
    Diet: Vegan
    Prep Time: 10 minutes
    Cook Time: 40 minutes
    Total Time: 50 minutes
    Servings: 4
    Author: Iosune


    Ingredients 

    US Customary - Metric
    • 2 ounces textured vegetable protein chunks
    • 2 tablespoon soy sauce or tamari, divided
    • 2 tablespoon extra virgin olive oil
    • 2 cloves of garlic, finely chopped
    • ½ onion, finely chopped
    • 2 large carrots, peeled and cut into bite-sized pieces
    • 1 medium potato, peeled and cut into bite-sized pieces
    • 2 tablespoon all-purpose flour
    • ½ cup red wine
    • 1 cup vegetable stock
    • 2 tablespoon tomato paste
    • 2 bay leaves
    • ¼ teaspoon ground black pepper
    • ¼ teaspoon salt
    • 1 cup frozen peas
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    Instructions

    • Soak the textured vegetable protein chunks in a bowl with some hot water (I added 2 cups or 500 ml of water) and 1 tablespoon 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 tablespoon 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.

    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: 1serving | Calories: 195kcal | Carbohydrates: 30.8g | Protein: 12.2g | Fat: 0.4g | Saturated Fat: 0.1g | Sodium: 688mg | Fiber: 7.7g | Sugar: 8g

    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.

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    1.1K shares

    Reader Interactions

    Comments

    1. cazzie says

      April 10, 2022 at 9:07 pm

      5 stars
      I love this stew it is so convenient to make especially as you use the stove top, I used sweet potatoes instead of normal potatoes.

      Reply
      • Iosune Robles says

        April 11, 2022 at 9:51 am

        Hi! Sounds so good Cazzie 🙂

        Reply
    2. Nicole Fraser says

      March 01, 2022 at 11:10 pm

      5 stars
      Loved this recipe! What brand of TVP did you use?

      Reply
      • Iosune Robles says

        March 02, 2022 at 12:43 pm

        Hi Nicole! We live in Spain so, the brands are completely different here, sorry!

        Reply
    3. Tara says

      February 14, 2022 at 11:41 pm

      Hi there! When do you add the potatoes?

      Reply
    4. HEATHER RANAY MCCALL says

      January 03, 2022 at 2:32 pm

      5 stars
      Will make this again. Thank you!

      Reply
      • Iosune Robles says

        January 04, 2022 at 11:32 am

        Hi! So glad you liked it 🙂

        Reply
    5. Barbara says

      June 20, 2021 at 3:12 pm

      5 stars
      Delicious
      Love this recipe ❤

      Reply
      • Iosune Robles says

        June 21, 2021 at 10:42 am

        Thank you so much Barbara!

        Reply
    6. Sarah says

      January 05, 2021 at 1:07 pm

      Love this recipe, and my partner does too, thanks. I've made it a few times now as it has become a firm favourite. I always use a sweet potato and wholemeal spelt flour. Also I have added a handful of mushrooms, which went well.

      Reply
      • Iosune Robles says

        January 15, 2021 at 11:07 am

        Sounds delicious 🙂 So glad you liked it!

        Reply
    7. Lisa says

      December 17, 2020 at 4:32 pm

      5 stars
      We now make this meal on a regular basis and my partner who eats a lot (I like to call him Pigatorio) likes to eat rice along with it. I am happy just to eat it as a stew on it's own. Easy to make, filling and tasty. I will be making it this evening in fact!

      Reply
      • Iosune Robles says

        December 18, 2020 at 7:30 am

        So glad you both liked it 🙂 Thanks for the comment Lisa!

        Reply
    8. Terri says

      December 14, 2020 at 10:03 pm

      5 stars
      This is so good! Perfect for a cold, dark winter evening. We will be making it often.

      Reply
      • Iosune Robles says

        December 17, 2020 at 2:25 pm

        Thanks for your kind comment 🙂

        Reply
    9. Renee says

      December 04, 2020 at 1:31 am

      5 stars
      This stew is so good!

      Reply
      • Iosune Robles says

        December 04, 2020 at 8:45 am

        So glad you liked it Renee 🙂

        Reply
    10. Colin says

      May 05, 2020 at 8:29 pm

      5 stars
      I've come back to this recipe again and again, when I want to make vegetarian / vegan comfort food. It's really become a go-to in our house.

      A lot of times I'll also toss in crimini mushrooms (just if I have them in my fridge already) and they add a wonderful texture and extra boost of flavor. Not sure how that affects that "Spanish-ness" of what I make, but it works well!

      Reply
    11. Lisa Velez says

      April 29, 2020 at 12:43 am

      Hi, this looks delicious and I haven't had beef stew for over 20 years since going vegetarian. I am newly vegan. Can you please tell me what is textured vegetable proteins (and specifically which ones you used bc this looks AMAZING). Thank you!

      Reply
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