Old-Fashioned Vegan Stew
This Old-Fashioned Vegan Stew is thick, hearty, and comforting. It's loaded with tons of veggies and smothered in a thick, creamy broth base.
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Servings: servings
Ingredients
- 2 tablespoon olive oil
- 1 onion minced
- 2 cloves garlic minced
- 3 large carrots sliced
- 2 stalks celery sliced
- 2 cups baby potatoes halved
- 1 cup white mushrooms sliced & quartered
- 1 cup frozen peas
- 1 teaspoon Italian seasoning
- 2 cups vegetable broth
- 19 oz diced tomatoes canned with garlic
- 3 tablespoon soy sauce
- 1 tablespoon balsamic vinegar
- 2 sprigs rosemary
- small bunch fresh thyme
- 2 tablespoon cornstarch
- 3 tablespoon water
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium heat, then add the onion and garlic; sauté 3–4 minutes or until the onion is translucent.
- Add the carrots, celery, baby potatoes, mushrooms, and peas into the pot.
- Cook for 2–3 minutes.
- Add the Italian seasoning, vegetable broth, diced tomatoes, soy sauce, balsamic vinegar, rosemary, and thyme. Stir and bring to a boil.
- In a small bowl, whisk together the cornstarch and water to form a slurry mix. Add to the stew and stir.
- Turn heat down, cover pot, and simmer for 45 minutes or until veggies are tender.
- Remove the rosemary and thyme stems, taste and season with salt and pepper if needed, and serve.
Notes
Optional protein: For a heartier, higher-protein stew, stir in 1 can (15 oz) of drained chickpeas, white beans, or kidney beans along with the broth. Or add ½ cup rinsed brown or green lentils plus 1 extra cup of vegetable broth; they will cook through during the simmer. Browned soy curls, seitan, or extra mushrooms also work (see the post above for details).
Optional red wine: For a deeper, richer broth, add ½ cup dry vegan red wine after the vegetables have cooked for 2–3 minutes, and simmer until reduced by about half before adding the remaining ingredients.
Seasoning: Soy sauce and canned tomatoes are already salty, so taste at the end and add salt and pepper only if needed.
Nutrition (Estimate per Serving)
Calories: 244kcalCarbohydrates: 39gProtein: 8gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 1282mgPotassium: 974mgFiber: 7gSugar: 12gVitamin A: 8362IUVitamin C: 48mgCalcium: 99mgIron: 3mg
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