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Vegan Soy Stew
4.7 from 18 votes

Vegan Soy Stew

This amazing vegan stew with soy chunks or granules and lots of vegetables is the ultimate vegan comfort food.

Prep Time
30 mins
Cook Time
40 mins
Total Time
1 hr 10 mins
Servings: 4 servings
Calories: 374 kcal
Cuisine: Romanian, Vegan

Ingredients

  • 5.5 oz dry soy granules or soy chunks, 150 g, Note 1
  • 2 cups vegetable broth 500 ml
  • ½ cup red wine 125 ml, optional, Note 2
  • 2 tablespoons olive oil
  • 2 medium onion
  • 1 medium eggplant
  • 3 small carrot
  • 2 bell pepper red
  • 1 small can sliced mushrooms
  • 2 tablespoons tomato paste
  • 2 tablespoons all-purpose flour
  • 2 medium tomato
  • 2 large garlic cloves
  • 1 teaspoon cumin
  • 1 tablespoons marjoram
  • 1 teaspoon paprika sweet, powder
  • 1-2 tablespoons cornstarch optional for a thicker sauce
  • sea salt fine
  • black pepper fine
  • 1-2 tablespoons parsley or chives, fresh or frozen

Instructions

    Cup of Yum
  1. Soak the soy: Place the soy granules or chunks in a large heat-proof bowl. Bring the vegetable broth to a boil and pour it over the soy. Stir well and add the red wine if using. Let stand for about 30 minutes if you use chunks and about 15-20 minutes if you use granules. Read the packet's instructions to make sure you soak the soy appropriately.5.5 oz dry soy granules/ 150 g + 2 cups vegetable broth/ 500 ml + ½ cup red wine/ 125 ml
  2. Prepare the vegetables: In the meantime, prepare the vegetables, but keep them separate. Chop the onions finely and set aside. Cut the eggplant into small cubes, slice the carrots, and chop the peppers. Place these three items together in a bowl. Deseed and chop the tomatoes, drain the mushrooms, and grate the garlic. You can place these three ingredients together in another bowl.2 medium onions + 1 medium eggplant + 3 small carrots + 2 red bell peppers + 2 medium tomatoes + 2 large garlic cloves + 1 small can sliced mushrooms
  3. Squeeze soy: Drain the soy granules/chunks and reserve the soaking liquid. Squeeze the soy well to remove as much liquid as possible. To do this I place the soy in the fine sieve and press it with a large spoon.
  4. Brown soy: Heat the oil in a large cast iron or non-stick pot. Add the soy and fry for about 3 minutes, stirring often, until it gets some color.2 tablespoons olive oil
  5. Add vegetables: Add the onions and continue cooking until the onions are translucent, about 3 more minutes. Add the eggplant, carrots, and peppers and cook for 2 minutes more, stirring well a few times in between.
  6. Add the tomato paste and the flour and stir well to coat. Cook for one minute while stirring, then add the soaking liquid, tomatoes, drained mushrooms, garlic, salt, and pepper. Add the cumin, marjoram, and paprika powder as well.2 tablespoons tomato paste + 2 tablespoons all-purpose flour + 1 teaspoon cumin + 1 tablespoons marjoram + 1 teaspoon sweet paprika powder
  7. Simmer soy stew: Stir well, cover, leaving a crack open, turn the heat down, and cook gently for about 20 minutes or until the vegetables are tender. Remove the lid and cook on a higher heat for another 5 minutes or so until the sauce thickens slightly.
  8. Thicken the sauce: If you like a thicker sauce, you can thicken it with 1-2 tablespoons of cornstarch mixed with a little water to form a paste. Stir this mixture into the cooking sauce while whisking all the time and let bubble once or twice.1-2 tablespoons cornstarch + water
  9. Adjust the taste with salt and pepper, sprinkle the stew with chopped herbs, and serve with polenta, bread dumplings, rice, noodles, potatoes, quinoa, millet, etc.fine sea salt and pepper + 1-2 tablespoons parsley

Notes

  • Soaking time: Read the packet's instructions because the soy needs different soaking time; the chunks will generally need a bit longer.
  • The wine adds depth of flavor but can be replaced with more vegetable broth.
  • Soaking time: Read the packet's instructions because the soy needs different soaking time; the chunks will generally need a bit longer.
  • The wine adds depth of flavor but can be replaced with more vegetable broth.

Nutrition Information

Serving 1/4 of the dish Calories 374kcal (19%) Carbohydrates 38g (13%) Protein 38g (76%) Fat 9g (14%) Saturated Fat 1g (5%) Polyunsaturated Fat 7g (41%) Sodium 1061mg (44%) Fiber 8g (32%) Sugar 15g (30%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 374

% Daily Value*

Serving 1/4 of the dish
Calories 374kcal 19%
Carbohydrates 38g 13%
Protein 38g 76%
Fat 9g 14%
Saturated Fat 1g 5%
Polyunsaturated Fat 7g 41%
Sodium 1061mg 44%
Fiber 8g 32%
Sugar 15g 30%

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