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5.0 from 54 votes

Vegan Irish Stew

This easy Irish Stew comes together within minutes with simple ingredients and has the most comforting, round and earthy flavor. Leftovers keep for days and is will taste even better the next day. 1 Pot 30 minute meal

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4
Calories: 226 kcal
Course: Main Course
Cuisine: European

Ingredients

  • 1 tablespoon oil
  • 1 cup onion chopped
  • 4 cloves of garlic minced
  • 1 cup chopped carrots chopped into ½ inch pieces
  • 1 cup celery chopped
  • 3 tablespoons of flour , use a gf blend or a mix of rice flour and cornstarch/tapioca starch for gluten-free
  • 2 bay leaves
  • 2 Small to Medium Potatoes , peeled and diced into 3/4 inch slices
  • 1/2 cup chopped turnip or parsnip
  • 4 ounces quartered mushrooms
  • 2 teaspoons dried thyme or thyme and rosemary
  • 3 cups stock, preferably mushroom stock or beef flavored stock or use veggie stock
  • 8 ounces beer of choice, Vegan stout beer such as Guinness or other stout , (or use alcohol free beer or more stock)
  • ½ teaspoon of salt, depends on salt content of the stock
  • ½ teaspoon black pepper
  • 1 tablespoon soy sauce , tamari for gluten-free
  • green onion and black pepper for garnish

Instructions

    Cup of Yum
  1. 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.
  2. Add in carrots and celery and cook until onions starts to turn translucent.
  3. 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.
  4. Add vegetables and spices and mix in. Add in beer, salt, black pepper and soy sauce and mix in.
  5. 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.
  6. 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)
  7. 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

  • Beer substitute: add more mushroom stock. Apple cider is also a great substitute.
  • Leftovers should be transfered to the fridge within two hours. Store leftovers in an airtight container and eat within four days.
  • Soyfree: Omit the soy sauce and use either salt, chickpea miso or nutritional yeast for added flavor.
  • Vegan meat addition: Add vegan sausage or beef with the celery and carrots and sauté. 
  • Instant pot: Follow steps 1-4 on sauté. Then mix really well to pick any stick bits. Close the lid and pressure cook for 8 minutes. Quick release after 5 minutes. The stew won’t be very thick at this point. Add 1 teaspoon cornstarch mixed with 2 tbsp water and mix in. Sauté for 3-5 mins to thicken. 

Nutrition Information

Calories 226kcal (11%) Carbohydrates 40g (13%) Protein 6g (12%) Fat 4g (6%) Saturated Fat 0.4g (2%) Sodium 498mg (21%) Potassium 878mg (25%) Fiber 6g (24%) Sugar 7g (14%) Vitamin A 5842IU (117%) Vitamin C 31mg (34%) Calcium 61mg (6%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 226

% 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.