Vegetable And Pea Stew (Vegan)

Name: Vegetable And Pea Stew (Vegan)
Cook time: 30 min
Total time: 30 min
Yield: 4 serving
Ingredients: 1 tbsp olive oil; 2 cloves garlic; 1 large onion; 2 cups tomatoes; 2 tbsp tomato paste; 1 tsp paprika; 1 tsp cumin; 1 tbsp nutritional yeast; 1 ½ cups textured vegetable protein; 1 cup mushrooms; 2 large carrots; 2 cups broccoli florets; 1 can coconut milk; 2 cups vegetable stock; 1 tbsp Sriracha; 2 cups green peas; 3 cups spinach; 1 lemon; salt and pepper

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5.0

3 reviews

Excellent

Cook Time
0 mins
Total Time
30 mins
Servings
4
Calories
492 kcal
Course
Main Course
Cuisine
Vegan

Vegetable And Pea Stew (Vegan)

Omar Parker

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Serve this vegetable and pea stew for a comforting vegan dinner. Made in under 30 minutes from simple and whole pantry ingredients, this recipe is perfect for batch cooking and meal prep. Also gluten-free.

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Ingredients

Servings

1 tbsp olive oil
2 cloves garlic minced
1 large onion diced
2 cups tomatoes diced
2 tbsp tomato paste
1 tsp paprika
1 tsp cumin
1 tbsp nutritional yeast
1 ½ cups textured vegetable protein
1 cup mushrooms chopped
2 large carrots peeled and chopped
2 cups broccoli florets
1 can coconut milk
2 cups vegetable stock
1 tbsp Sriracha
2 cups green peas
3 cups spinach chopped
1 lemon juice of
salt and pepper to taste

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Instructions

Heat the olive oil in a large pan over a medium-high heat for around 30 seconds. Add the garlic, onion, tomatoes, tomato paste, paprika, cumin and nutritional yeast. Cook for 5 minutes, until fully softened and fragrant.
Soak the TVP in twice the amount of water (in cups) for around 5 minutes. Drain if necessary before using.
Add the mushrooms, carrots and broccoli. Cook for around 2-3 minutes more, stirring frequently.
Add the TVP, coconut milk, vegetable stock and sriracha. Lower the heat to a medium, and simmer for 15-20 minutes, stirring occasionally. Add more vegetable stock if necessary.
Add the green peas and spinach. Stir for a few minutes more, until the spinach had wilted and the peas are bright green. Before serving, squeeze in the lemon juice and season to taste with salt and pepper.

Notes

If you want a thicker stew, around minutes before the end of the cooking process stir in 2 tbsp cornstarch or flour.
This stew keeps well in the fridge for up to around 4-5 days. You can reheat it on the stove until fully warmed through, and add more liquid if necessary.
You can freeze this stew for up to 2-3 months. Store it in individual freezer bags, leaving some room for the liquid to expand. Allow to thaw fully in the fridge before reheating on the stove and adding extra liquid.

Nutrition Information

Show Details

Calories 492kcal (25%) Carbohydrates 45g (15%) Protein 29g (58%) Fat 25g (38%) Saturated Fat 19g (95%) Sodium 704mg (29%) Potassium 1266mg (36%) Fiber 16g (64%) Sugar 18g (36%) Vitamin A 10220IU (204%) Vitamin C 111mg (123%) Calcium 238mg (24%) Iron 10mg (56%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 492 kcal

% Daily Value*

Calories	492kcal	25%
Carbohydrates	45g	15%
Protein	29g	58%
Fat	25g	38%
Saturated Fat	19g	95%
Sodium	704mg	29%
Potassium	1266mg	27%
Fiber	16g	64%
Sugar	18g	36%
Vitamin A	10220IU	204%
Vitamin C	111mg	123%
Calcium	238mg	24%
Iron	10mg	56%