Best Vegetable Stew (Easy Vegan Recipe)
User Reviews
5
Best Vegetable Stew (Easy Vegan Recipe)
Description
This vegetable stew starts by sautéing a combination of onions, carrots, celery, and mushrooms until softened, forming a flavorful base. Garlic, thyme, tomato paste, and flour are added to coat the vegetables, helping to thicken the stew as it cooks. Potatoes and water are then incorporated and brought to a boil.
Green jackfruit, shredded to mimic the texture of shredded meat, is rinsed thoroughly before adding to remove brine taste, contributing a fibrous and hearty component. Seasonings including fine sea salt and tamari deepen the umami flavors. The stew simmers covered until potatoes become tender. Frozen peas are stirred in at the end to retain their texture and color.
Balsamic vinegar can be introduced optionally to add subtle acidity and complexity to the stew. The resulting dish is a thick, comforting vegan stew with varied vegetable textures and mild herbal notes, suitable as a satisfying meal on its own.
Substitutions for flour include gluten-free options, and the recipe can be adapted based on available vegetables, making it versatile. Nutritional information is provided per serving, supporting meal planning.
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 yellow onion , chopped (~1.5 cups)
- 5 carrot chopped (2 cups
- 3 celery chopped (1 cup, ribs
- 8 ounces mushrooms , chopped (3 cups)
- 3 cloves garlic , minced
- 1 teaspoon thyme or 1 tablespoon fresh, dried
- 2 teaspoons salt fine sea salt
- 3 tablespoons tomato paste
- 3 tablespoons all-purpose flour see notes, gluten-free
- 8 ounces potatoes cut into 1/2-inch pieces (2 cups, Yukon gold or red variety
- 4 cups water
- 1 (14 oz.) can green jackfruit , drained and rinsed
- 2 tablespoons tamari (gluten-free soy sauce)
- 1 tablespoon balsamic vinegar (optional)
- 1 cup peas frozen
Instructions
- Heat the olive oil in a large pot over medium-high heat. Saute the onion, carrots, celery, and mushrooms until they start to soften, about 8 minutes.
- Add in the garlic, thyme, and tomato paste, and stir for 1 minute. Add in the flour, and stir to coat the vegetables.
- Add in the potatoes and water, and bring the liquid to a boil. While you wait for the water to boil, shred the jackfruit with your fingers, to create a shredded meat texture. Rinse again, to make sure you remove as much brine as possible, then add it to the pot, along with the salt and tamari. Add the balsamic vinegar if you want more of a "wine" flavor, or leave it out. (You can also add this at the end, if you'd rather taste it without the vinegar, first.)
- Once the soup is boiling, lower the heat and cover. Simmer until the potatoes are very tender, about 25 to 30 minutes. Remove the lid and stir in the frozen peas, which will thaw quickly.
- Adjust the seasonings to taste, adding salt and pepper as needed, then serve warm. Leftover stew can be stored in an airtight container in the fridge for up to 1 week, or you can freeze it for up to 3 months.
Notes
- Nutrition estimates are for one of four servings; values are approximate.
- This stew is flexible — feel free to substitute vegetables you have on hand.
- Gluten-free flours such as Bob's Red Mill or King Arthur cup-for-cup blend can replace all-purpose flour effectively.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 196 kcal
% Daily Value*
| Calories | 196kcal | 10% |
| Carbohydrates | 35g | 12% |
| Protein | 8g | 16% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 1837mg | 77% |
| Potassium | 941mg | 20% |
| Fiber | 7g | 28% |
| Sugar | 10g | 20% |
| Vitamin A | 13212IU | 264% |
| Vitamin C | 37mg | 41% |
| Calcium | 71mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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