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Best Vegetable Stew (Easy Vegan Recipe)
5 from 90 votes

Best Vegetable Stew (Easy Vegan Recipe)

The Best Vegetable Stew is a hearty vegan dish featuring a mixture of onions, carrots, celery, mushrooms, potatoes, peas, and shredded green jackfruit. It is thickened with tomato paste and flour, simmered with vegetable stock and tamari for savory depth. The stew offers rich textures from tender vegetables and jackfruit, balanced with herbs and optional balsamic vinegar for subtle tang.

Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 4
Calories: 196 kcal
Course: Soup
Cuisine: Vegan

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

    Cup of Yum
  1. 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.
  2. Add in the garlic, thyme, and tomato paste, and stir for 1 minute. Add in the flour, and stir to coat the vegetables.
  3. 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.)
  4. 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.
  5. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 196

% 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.