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Vegan Stew

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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.

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 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.
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).

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Square photo of a bowl of vegan stew

Vegan Stew

  • Author: Iosune
  • Prep: 10 mins
  • Cook: 40 mins
  • Total: 50 mins
  • 4 1x
  • Main Dishes
  • American
  • Vegan
★★★★★ 5 from 21 reviews

Servings 4 1x

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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.

Hi, I'm Iosune!

Hey, I’m Iosune! I am a recipe developer, writer, and author of Simple Vegan Meals and Simple Vegan Smoothies CookBooks.

Find me on Twitter, Instagram, and Pinterest.

read more

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Reader Reviews

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  5. Sarah says

    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

  6. Lisa says

    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

  9. Colin says

    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

  10. Lisa Velez says

    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

  11. Sandy says

    Thank you for an awesome recipe. It was delicious! I tripled the recipe because it looked so good and I knew we would want leftovers. I also added some sliced mushrooms. We ate it over some brown rice. A tasty recipe to try out on my friends and family who think all I’m eating are boring salads!

    ★★★★★

    Reply

  12. Lisa Kandes says

    I have made this stew about 4 or 5 times and find it really easy to make and also really tasty. One day we had some parsnips so added them in too. Some times we don’t have peas, but we always really enjoy it. Thank you.

    ★★★★★

    Reply

  13. Gil says

    Simple to make, delicious hearty food. I forgot about TVP chunks, they were great in the dish pre soaked & flavoured. Reasonable price recipe (if you deduct the wine), but the wine gave it added unique flavour. Thanks for the recipe ❤

    ★★★★★

    Reply

  14. 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.

    Reply

    • 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 🙂

      Reply

  15. 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

    Reply

  16. 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!!!!

    Reply

  19. 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!

    ★★★★★

    Reply

  21. 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.

    Reply

  22. 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!

    ★★★★★

    Reply

  23. 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!!

    ★★★★★

    Reply

  24. Claire Prendergast says

    Love it! Simple to make and really tasty. One to keep. On my third batch! Thanks.

    ★★★★★

    Reply

  25. 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.

    ★★★★

    Reply

  27. 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.

    Reply

  28. 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!

    ★★★★★

    Reply

  29. 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!

    ★★★★★

    Reply

  30. 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!!

    Reply

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