fbpx Print
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

Servings 4 1x

Scale Tap or hover over number to scale servings

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