Vegan Irish Stew
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
4
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Calories
226 kcal
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Course
Main Course
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Cuisine
European
Vegan Irish Stew
Description
The Vegan Irish Stew brings together a flavorful mix of onion, garlic, carrots, celery, potatoes, turnip or parsnip, and mushrooms cooked in a stock base thickened with flour. It includes seasonings like thyme, bay leaves, black pepper, soy sauce, and optional additions like liquid smoke for added depth. Beer or alcohol-free beer forms part of the broth, complementing the earthy ingredients.
Cooking starts with sautéing aromatics and vegetables, then incorporating flour and liquid to create a thickened stew. The stew simmers until vegetables, especially potatoes, become tender, developing a hearty, stew-like consistency with a mix of soft textures and a savory, balanced flavor.
Serving this stew with rustic bread like sourdough or artisan bread enhances the meal, helping soak up the rich broth. It suits vegan diets while providing a filling and warming dish with familiar stew flavors and texture.
Substitutions include replacing beer with extra mushroom stock or apple cider, omitting soy sauce for alternatives like chickpea miso, or adding vegan sausage. Leftovers keep well refrigerated for up to four days. For pressure cooking, an Instant Pot method speeds the process, finishing with a cornstarch slurry to thicken.
Ingredients
- 1 tablespoon neutral cooking oil generic cooking oil
- 1 cup onion chopped
- 4 cloves garlic minced
- 1 cup carrot chopped into ½ inch pieces, chopped
- 1 cup celery chopped
- 3 tablespoons flour use a gf blend or a mix of rice flour and cornstarch/tapioca starch for gluten-free
- 2 bay leaf
- 2 potato peeled and diced into 3/4 inch slices, small to medium
- 1/2 cup turnip chopped, or parsnip
- 4 ounces mushroom quartered
- 2 teaspoons thyme dried, or thyme and rosemary
- 3 cups stock preferably mushroom stock or beef flavored stock or use veggie stock
- 8 ounces beer Vegan stout beer such as Guinness or other stout, (or use alcohol free beer or more stock, of choice
- ½ teaspoon salt depends on salt content of the stock
- ½ teaspoon black pepper
- 1 tablespoon soy sauce , tamari for gluten-free
- green onion for garnish
- black pepper for garnish
Instructions
- In a large saucepan, add oil and heat over medium heat. Once oil is hot, add onion, garlic and a good pinch of salt. Mix well. Cook for 2 minutes.
- Add in carrots and celery and cook until onions starts to turn translucent.
- Add in flour and bay leaves and mix in, cook for a minute for flour to get roasted. Then add in ½ cup of stock to mix in. Add rest of the stock and mix in.
- Add vegetables and spices and mix in. Add in beer, salt, black pepper and soy sauce and mix in.
- Bring to a good boil, reduce the heat to medium-low, and continue to cook for about 30 minutes or until the potatoes are tender to preference.
- Taste and adjust salt to flavor add in more soy sauce or black pepper if needed. Add a few drops liquid smoke for additional flavor ( optional)
- Take off the heat, remove and discard bay leaves, garnish with green onion or parsley and serve with sourdough, garlic bread, artisan bread etc
Notes
- Use more mushroom stock or apple cider as a substitute if avoiding beer.
- Store leftovers in an airtight container in the fridge and consume within four days.
- Omit soy sauce to make the stew soy-free, using salt, chickpea miso, or nutritional yeast for flavor instead.
- For added protein, incorporate vegan sausage or beef by sautéing with celery and carrots.
- Instant Pot method: sauté aromatics then pressure cook for 8 minutes, quick release after 5, thicken with cornstarch slurry and sauté further.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 226 kcal
% Daily Value*
| Calories | 226kcal | 11% |
| Carbohydrates | 40g | 13% |
| Protein | 6g | 12% |
| Fat | 4g | 6% |
| Saturated Fat | 0.4g | 2% |
| Sodium | 498mg | 21% |
| Potassium | 878mg | 19% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin A | 5842IU | 117% |
| Vitamin C | 31mg | 34% |
| Calcium | 61mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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