Vegan Healthy Vegetable Stew (Gluten-Free)

Name: Vegan Healthy Vegetable Stew (Gluten-Free)
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6 Servings
Ingredients: 1 tablespoon coconut oil; 1 yellow onion; ½ of a butternut squash; 1 bunch asparagus; 2 ½ pounds potatoes; sea salt and pepper; 2 cups plant milk; 2 teaspoons garlic powder; 1 teaspoon turmeric powder; ½ bunch spinach; 3 tablespoons nutritional yeast; 1 cup canned chickpeas, drained

User Reviews

5.0

9 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings
6 Servings
Calories
276 kcal
Course
Soup
Cuisine
American

Vegan Healthy Vegetable Stew (Gluten-Free)

Jessica Duke

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This is one hearty vegetable stew that is beautifully seasoned and contains tons of vegetables. Starchy potatoes and plant milk make this dinner creamy and incredibly satisfying. A perfect meal for colder winter evenings!

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Ingredients

Servings

1 tablespoon coconut oil
1 yellow onion peeled and coarsely chopped
½ of a butternut squash peeled and coarsely chopped
1 bunch asparagus chopped
2 ½ pounds potatoes peeled and chopped (either Yukon Gold or Russet Burbank)
sea salt and pepper
2 cups plant milk like pea or almond milk
2 teaspoons garlic powder
1 teaspoon turmeric powder
½ bunch spinach thoroughly washed and coarsely chopped
3 tablespoons nutritional yeast
1 cup canned chickpeas, drained optional

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Instructions

In a large skillet, cover the bottom with the coconut oil and heat over medium-high heat. Add all the chopped vegetables except the spinach. Season everything with one teaspoon of sea salt. Cook and frequently stir for 5 minutes.
Then cover the pan and let it further cook for 5 minutes.
Remove the lid and pour the plant milk equally over the vegetables. Stir everything well to combine. Season with garlic powder, turmeric powder, a good amount of pepper, and some salt to taste.
Let the liquid come to a simmer. Cover the pan and cook for 10 minutes or until the potatoes are soft. Lower the heat, if necessary, to maintain a gentle simmer.
Then remove the lid and stir in the spinach. Let it cook for a couple of minutes, uncovered. Season with nutritional yeast and more salt to taste, if needed.
Stir in the chickpeas (optional) and let them simmer with the stew for a minute or two.
Remove from the stove and serve immediately
Garnish with some more nutritional yeast, if preferred.

Notes

Gold Yukon potatoes or Russet Burbank are my favorites in this stew. There is no fast rule here, and I suggest to go with what you love. But I found that these potatoes still hold their firmness while releasing enough starches to thicken the sauce naturally. Usually, Russet potatoes easily break down in soups and stews, but I have tested it numerous times with the Burbank potatoes. They still maintain a nice bite when not overcooked and have an almost buttery flavor—my kind of vegetable.

Nutrition Information

Show Details

Calories 276kcal (14%) Carbohydrates 53g (18%) Protein 11g (22%) Fat 4g (6%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Sodium 224mg (9%) Potassium 1487mg (42%) Fiber 10g (40%) Sugar 5g (10%) Vitamin A 9876IU (198%) Vitamin C 64mg (71%) Calcium 214mg (21%) Iron 5mg (28%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 276 kcal

% Daily Value*

Calories	276kcal	14%
Carbohydrates	53g	18%
Protein	11g	22%
Fat	4g	6%
Saturated Fat	2g	10%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	1g	5%
Sodium	224mg	9%
Potassium	1487mg	32%
Fiber	10g	40%
Sugar	5g	10%
Vitamin A	9876IU	198%
Vitamin C	64mg	71%
Calcium	214mg	21%
Iron	5mg	28%