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0 from 9 votes

Vegan Healthy Vegetable Stew (Gluten-Free)

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!

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. 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.
  2. Then cover the pan and let it further cook for 5 minutes.
  3. 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.
  4. 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.
  5. 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.
  6. Stir in the chickpeas (optional) and let them simmer with the stew for a minute or two.
  7. Remove from the stove and serve immediately
  8. 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

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

% 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%

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