Vegan Beef Stew
User Reviews
5
Vegan Beef Stew
Description
The stew begins by soaking soy curls to hydrate them, then combining them with canned chopped tomatoes, vegetable stock, diced onion, carrot, celery, minced garlic, green lentils, and flavorful seasonings such as soy sauce, tomato puree, smoked paprika, garlic and onion powders, sugar, and black pepper. These ingredients simmer in a slow cooker for several hours until flavors meld and the soy curls absorb the broth, yielding a tender, stew-like dish.
The smoked paprika and seasonings contribute depth and smokiness, while the lentils add body and nutrition. The texture mimics that of a traditional beef stew, with the soy curls providing a chewy, meat-analog experience. The inclusion of fresh vegetables ensures a balanced taste and texture.
This Vegan Beef Stew can be served on its own or over sides such as mashed potatoes or rice, making it a filling and adaptable meal option. The slow cooker method simplifies preparation while producing a richly flavored dish.
Ingredients
- 2 cups soy curls aka soya chunks, 100g
- 15 ounce chopped tomatoes 400g, canned
- 4 cups vegetable stock 1 litre
- 2 onion diced
- 2 carrot diced
- 2 celery diced, stalks
- 3 cloves garlic minced
- ¼ cup green lentils 50g) or brown or red lentils, rinsed, dried
- 3 tablespoons soy sauce
- 3 tablespoons tomato puree
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon sugar
- ½ teaspoon black pepper
Instructions
- Rinse the soya chunks (soy curls) under running water, then soak them in a bowl of boiled water for 15 minutes, stirring them occasionally if they float. This helps to reduce the total cooking time. Drain.
- Add the drained soy pieces and all other ingredients to a slow cooker, and stir well. Put on the lid and cook on LOW for 7 hours or HIGH for 4 hours.
- Serve over rice, mashed potatoes or on its own.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 188 kcal
% Daily Value*
| Calories | 188kcal | 9% |
| Carbohydrates | 27g | 9% |
| Protein | 20g | 40% |
| Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.05g | 0% |
| Sodium | 1254mg | 52% |
| Potassium | 411mg | 9% |
| Fiber | 10g | 40% |
| Sugar | 11g | 22% |
| Vitamin A | 4029IU | 81% |
| Vitamin C | 12mg | 13% |
| Calcium | 150mg | 15% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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