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 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.

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

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

4.96 from 21 votes

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Course: Main Dishes

Cuisine: American

Diet: Vegan

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Servings: 4

Author: Iosune

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Ingredients 

½x1x2x

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.