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?
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!
📖 Recipe
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.
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Servings: 4
Ingredients
- 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
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.Â
- 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
Tried this recipe?Let us know how it was!
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.
Kathy says
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.
Iosune says
Hi Kathy! I prefer to soak it in water first (step number 1), but I think you could add it to the soup as well. However, TVP is easier to diggest when you rehydrated first 🙂
joe says
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
Iosune says
Hi Joe! This is my mom's recipe 🙂
Bet Mansfield says
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!!!!
Iosune says
Hi Bet! So glad you liked it so much 🙂 Have a nice day!
Paul says
Very savory. I added 1/2 jalapeño (I like the spice), 1 tsp Tumeric, 1/2 green pepper, and a dash Worcestershire. Delicious.
Iosune Robles says
Sounds good! Have a nice day 🙂
Nicole says
Love this recipe! Simple ingredients but it’s hearty even without the tvp.
Iosune says
Hi Nicole! Thanks a lot 🙂 So glad you like it!
Chris says
I just made this and damn it was good! I’ll definately be making it again!
Iosune says
Hi Chris! I'm so glad you hear that 🙂
Amoi says
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!
Iosune says
Hi Amoi! Sounds so good 🙂 You're so welcome!
Lauren Vaught says
What makes this a Spanish version of the stew?
Iosune says
Hi Lauren! That's how we make beef stew in Spain 🙂
Talia says
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.
Iosune says
Hi Talia! I live in Spain, so I bought a Spanish brand, sorry!
Cat Calhoun says
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!
Iosune says
Hi Cat! Sounds amazing 🙂 So glad you liked it!
Villő says
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!!
Iosune says
Hi Villö! Thanks a lot 🙂 I'm so glad you like it!
Claire Prendergast says
Love it! Simple to make and really tasty. One to keep. On my third batch! Thanks.
Iosune says
Hi Claire! So glad you liked it 😀 Have a nice day!
jmarie says
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.
Iosune says
Hi Jmarie! I think you bought the wrong one, sorry!
TESSA says
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.
Iosune says
Hi Tessa! You're so welcome 🙂 So glad you liked it!
Sarah says
Can I use saitan instead of the soy protein?
Iosune says
Hi Sarah! I think it should work 🙂
joe says
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.
Iosune says
Hi Joe! With bread or any side you like (I love salads or steamed veggies :)). Have a nice day!
Kathryn Gannon says
You could make dumplings and add to the stew 15-20 before the end.
Iosune says
Hi Kathryn! Sounds great 🙂
JOSIE says
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!
Iosune says
Hi Josie! So glad you liked it 😀 You're so welcome!
David Lawson says
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!
Iosune says
Hi David! Thank you so much 🙂 Sounds amazing!
soysoda says
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!!
Iosune says
Hi Soysoda! Thanks a lot 🙂 So glad you liked it!