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Best Vegetable Stew (Easy Vegan Recipe)

This Vegetable Stew is a comforting way to eat more veggies and clean out your fridge at the same time. It has a meat-like texture and tastes like a vegetarian version of classic beef stew.

Prep Time
15 mins
Cook Time
15 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 carrots , chopped (2 cups)
  • 3 celery ribs , chopped (1 cup)
  • 8 ounces mushrooms , chopped (3 cups)
  • 3 cloves garlic , minced
  • 1 teaspoon dried thyme (or 1 tablespoon fresh)
  • 2 teaspoons fine sea salt
  • 3 tablespoons tomato paste
  • 3 tablespoons All-Purpose Gluten-Free Flour (see notes)
  • 8 ounces Yukon gold or red potatoes , cut into 1/2-inch pieces (2 cups)
  • 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 frozen peas

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 is for 1 of 4 servings. This information is automatically calculated, and is just an estimate, not a guarantee.
  • This soup is very adaptable, so feel free to use what you have on hand!
  • I tested this recipe with Bob's Red Mill gluten-free flour and King Arthur's cup-for-cup gluten-free flour blend, and both worked well. I imagine it will work with any type of flour (gluten-free or not) so please let me know what you try in the comments below!

Nutrition Information

Calories 196kcal (10%) Carbohydrates 35g (12%) Protein 8g (16%) Fat 4g (6%) Saturated Fat 1g (5%) Sodium 1837mg (77%) Potassium 941mg (27%) Fiber 7g (28%) Sugar 10g (20%) Vitamin A 13212IU (264%) Vitamin C 37mg (41%) Calcium 71mg (7%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

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.