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Vegan Asopao (Rice, Textured Soy & Vegetables Stew)

Learn how to make vegan asopao (rice and vegetable pottage) a filling dish with lots of veggies, perfect for vegans and vegetarians, or just to atone for days of culinary excesses.

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 6 servings
Calories: 241 kcal
Course: Lunch , Dinner
Cuisine: Vegan

Ingredients

  • 3 tablespoon olive oil
  • 6 cloves garlic thinly sliced
  • 1 small red onion minced
  • 1 teaspoon oregano (dry, ground)
  • 1 tablespoon fruit vinegar or apple cider vinegar
  • ½ cup auyama (kabocha squash) diced
  • ¼ cup green peas (petit pois)
  • 1 stalk celery sliced (optional)
  • 1 red bell pepper diced
  • ¼ cup pitted green olives (optional)
  • 1 doz cherry tomato halved
  • 1 cup textured soy
  • ½ taza tomato sauce (or 2½ tablespoons of tomato paste)
  • 1 ½ teaspoon salt (or more, to taste)
  • 1 quart vegetable broth [1 liter]
  • 1 cup rice (carolina, medium grain)
  • 1 teaspoon pepper (freshly-cracked, or ground) (or to taste)
  • 1 tablespoon parsley roughly chopped (or cilantro)

Instructions

1. Sauté the vegetables
    Cup of Yum
  1. In a large pot, heat the oil over very medium-low heat. Add the garlic and onion, and cook, stirring frequently, until the onion turns translucent.Stir in oregano, vinegar, auyama, peas, celery, peppers, olive, and tomato, and cook stirring until they are heated through.Add the textured soy, tomato sauce, and a 1 ½ teaspoon of salt, and stir to mix. Cover and simmer until the vegetables start to release liquid.
2. Cook the rice
  1. Add the vegetable broth and rice and stir.Simmer covered, stirring frequently, for 15 minutes, or until the rice has doubled its size.Season with salt and pepper to taste. Mix in the parsley.
3. Serve
  1. Remove from the heat and serve per suggestions above the recipe.

Nutrition Information

Calories 241kcal (12%) Carbohydrates 37g (12%) Protein 4g (8%) Fat 9g (14%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 6g Sodium 1474mg (61%) Potassium 414mg (12%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 2252IU (45%) Vitamin C 39mg (43%) Calcium 62mg (6%) Iron 1mg (6%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 241

% Daily Value*

Calories 241kcal 12%
Carbohydrates 37g 12%
Protein 4g 8%
Fat 9g 14%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 6g 30%
Sodium 1474mg 61%
Potassium 414mg 9%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 2252IU 45%
Vitamin C 39mg 43%
Calcium 62mg 6%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.