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Vegetable And Pea Stew (Vegan)

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.

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. 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.
  2. Soak the TVP in twice the amount of water (in cups) for around 5 minutes. Drain if necessary before using.
  3. Add the mushrooms, carrots and broccoli. Cook for around 2-3 minutes more, stirring frequently.
  4. 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.
  5. 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

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

% 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%

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