Vegan stew, cholesterol-free, low in fat, and high in protein. It is hearty and extremely comforting, truly the best vegan dinner recipe.
Have you ever tried making a vegan stew? It really is extremely warm and hearty, one of the best ever comfort foods. It is absolutely delicious and flavorful and I promise everyone will have seconds.
Besides, this vegan stew recipe is low in fat and high in protein, as well as cholesterol-free. A wonderful cozy meal perfect to enjoy on a cold winter day!
Looking for more hearty and flavorful vegan stews? Check out these three recipes: Vegan Chili, Lentil Chili, and Sweet Potato Black Bean Chili. They're insanely good!
How to make vegan stew
- Soak the textured vegetable protein chunks in a bowl with some hot water and 1 tablespoon of soy sauce for at least 15 minutes. Drain and set aside.
- Heat the oil into a large pot on a stovetop and when it’s hot, add the garlic, onion, carrots and potato, and cook over medium-high heat for 5 minutes.
- Incorporate the flour and cook for 1 minute.
- Pour in the wine and cook for 1-2 more minutes.
- Add the vegetable broth and the tomato paste. Stir and bring to a boil, then add 1 tbsp of soy sauce, textured vegetable protein chunks, bay leaves, pepper, and salt. Stir, cover, and simmer over medium heat for 20 minutes.
- Finally, incorporate the frozen peas and cook for another 10 minutes.
- Serve your vegan stew immediately.
Vegan stew ingredients and tips
- Textured vegetable protein chunks: I’ve only made this vegan beef stew using textured vegetable protein chunks because I like their texture, but I believe soy curls and tofu will work great. However, if you’re using tofu, sauté it in a skillet with a little bit of oil until golden brown and then add it to the stew.
- Soy sauce or tamari: although I used soy sauce, feel free to add tamari for a gluten-free alternative. If you don't consume soy, coconut aminos is a great substitute. You could also add the same amount of water or vegetable stock and add more salt.
- Extra virgin olive oil: I’m Spanish, so I use extra virgin olive oil to cook most of my dishes. However, any type of oil is will work. I always use extra virgin oils when possible because they’re healthier.
- Garlic.
- Onion.
- Carrots.
- Potato: I've never used other root vegetables to make this recipe, but feel free to try it and let me know how it goes!
- All-purpose flour: I’ve only made this vegan stew recipe using all-purpose flour, but you could probably use a different type of flour. Use a gluten-free flour blend for a gluten-free version of this recipe.
- Red wine: use more vegetable stock for an alcohol-free version of this vegan stew. You could also use other types of wine, but red wine is the best choice.
- Vegetable stock or water: I prefer to use vegetable stock because it enhances the flavor of the vegan beef stew. However, water is okay too. However, I do suggest you make it with vegetable stock as it will be more flavorful.
- Tomato paste.
- Bay leaves: you could also use other herbs, such as thyme, for example.
- Ground black pepper: fresh ground black pepper tastes amazing. However, I find the store-bought version to be more convenient and easier to measure with a teaspoon.
- Salt: I used ionized salt, but any salt will do.
- Frozen peas: you could also use canned peas, but in that case, add them at the end (about 5 minutes before this hearty vegetable stew is ready).
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Vegan Stew
Vegan stew, cholesterol-free, low in fat, and high in protein. It is hearty and extremely comforting, truly the best vegan dinner recipe.
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Servings:
Ingredients
- 2 ounces textured vegetable protein chunks
- 2 tablespoon soy sauce or tamari, divided
- 2 tablespoon extra virgin olive oil
- 2 cloves of garlic, finely chopped
- ½ onion, finely chopped
- 2 large carrots, peeled and cut into bite-sized pieces
- 1 medium potato, peeled and cut into bite-sized pieces
- 2 tablespoon all-purpose flour
- ½ cup red wine
- 1 cup vegetable stock
- 2 tablespoon tomato paste
- 2 bay leaves
- ¼ teaspoon ground black pepper
- ¼ teaspoon salt
- 1 cup frozen peas
Instructions
- Soak the textured vegetable protein chunks in a bowl with some hot water (I added 2 cups or 500 ml of water) and 1 tablespoon of soy sauce for at least 15 minutes. Drain and set aside.
- Add the oil to a large pot and when it’s hot, add the garlic, onion, carrots, and potato, and cook over medium-high heat for 5 minutes, stirring occasionally.
- Incorporate the flour and cook for 1 minute, stirring constantly.
- Pour in the wine and cook for 1-2 more minutes.
- Add the vegetable stock and tomato paste. Stir and bring to a boil, then add 1 tablespoon of oy sauce, textured vegetable protein chunks, bay leaves, pepper, and salt. Stir, cover, and cook over medium heat for 20 minutes.
- Finally, add the frozen peas and cook for another 10 minutes or until the veggies are fully cooked and tender.
- Serve your vegan stew immediately. I've heard some people serve it with brown rice, but I've never tried it myself.
- Keep the leftover stew in an airtight container in the fridge for 5 to 7 days.
Notes
- I’ve only made this vegan beef stew using textured vegetable protein chunks, but I believe soy curls or tofu will work great. However, if you’re using tofu, sauté it in a skillet with a little bit of oil until golden brown and then add it to the vegan stew.
- You could probably use a different type of flour for this vegan stew recipe. Use a gluten-free flour blend for a gluten-free version of this recipe.
- Feel free to add vegetable stock instead of red wine for an alcohol-free version of this dish.
- Customize it with any veggies you want. You could even incorporate some mushrooms.
- Use the types of oil and salt you have on hand.
- Wine is optional, so feel free to replace it with more water or broth instead.
- Canned peas are also a good choice, but add them at the end (about 5 minutes before the stew is ready).
Nutrition
Serving: 1serving | Calories: 195kcal | Carbohydrates: 30.8g | Protein: 12.2g | Fat: 0.4g | Saturated Fat: 0.1g | Sodium: 688mg | Fiber: 7.7g | Sugar: 8g
Tried this recipe?Leave a comment below and let me know how it was!
Update Notes: This post was originally published in October of 2017, but was republished with new photos, step-by-step instructions, and tips in March of 2022.
Terri says
This is so good! Perfect for a cold, dark winter evening. We will be making it often.
Iosune Robles says
Thanks for your kind comment 🙂
Renee says
This stew is so good!
Iosune Robles says
So glad you liked it Renee 🙂
Colin says
I've come back to this recipe again and again, when I want to make vegetarian / vegan comfort food. It's really become a go-to in our house.
A lot of times I'll also toss in crimini mushrooms (just if I have them in my fridge already) and they add a wonderful texture and extra boost of flavor. Not sure how that affects that "Spanish-ness" of what I make, but it works well!
Lisa Velez says
Hi, this looks delicious and I haven't had beef stew for over 20 years since going vegetarian. I am newly vegan. Can you please tell me what is textured vegetable proteins (and specifically which ones you used bc this looks AMAZING). Thank you!
Sandy says
Thank you for an awesome recipe. It was delicious! I tripled the recipe because it looked so good and I knew we would want leftovers. I also added some sliced mushrooms. We ate it over some brown rice. A tasty recipe to try out on my friends and family who think all I'm eating are boring salads!
Iosune Robles says
Hi Sandy!!! We are glad you enjoyed it!! It sounds yummy!!! Thank you!!!! Have a great day!
Lisa Kandes says
I have made this stew about 4 or 5 times and find it really easy to make and also really tasty. One day we had some parsnips so added them in too. Some times we don't have peas, but we always really enjoy it. Thank you.
Gil says
Simple to make, delicious hearty food. I forgot about TVP chunks, they were great in the dish pre soaked & flavoured. Reasonable price recipe (if you deduct the wine), but the wine gave it added unique flavour. Thanks for the recipe ❤
Iosune says
Hi Gil! You're so welcome 🙂 Thank YOU for your comment!
Kathy says
Does the TVP need to be rehydrated and then added to the soup, or can you simply put the chunks in with the other ingredients and it will rehydrate in the liquid as everything cooks.
Iosune says
Hi Kathy! I prefer to soak it in water first (step number 1), but I think you could add it to the soup as well. However, TVP is easier to diggest when you rehydrated first 🙂
joe says
In the bad old days when we didn't even think of not eating meat mum used to cook this exactly like yours but with meat. We are Mediterranean you know! Better off now vegans.
God bless
Iosune says
Hi Joe! This is my mom's recipe 🙂
Bet Mansfield says
Your vegan bolognese is so delicious I simply cannot wait for some cool crisp fall days to make this! I have the protein chunks calling to me from the pantry but I must stay strong. One simply does not make stew in the last throes of summer. Your recipes are so full of depth and flavor! LOVE!!!!
Iosune says
Hi Bet! So glad you liked it so much 🙂 Have a nice day!
Paul says
Very savory. I added 1/2 jalapeño (I like the spice), 1 tsp Tumeric, 1/2 green pepper, and a dash Worcestershire. Delicious.
Iosune Robles says
Sounds good! Have a nice day 🙂
Nicole says
Love this recipe! Simple ingredients but it’s hearty even without the tvp.
Iosune says
Hi Nicole! Thanks a lot 🙂 So glad you like it!
Chris says
I just made this and damn it was good! I’ll definately be making it again!
Iosune says
Hi Chris! I'm so glad you hear that 🙂