🥣 Hearty Vegan Stew
🍽 Servings:
4–6 servings
🕒 Ready in: ~45 minutes
🧾 Ingredients
🥕 Base Vegetables:
1 tbsp olive oil (or water for oil-free)
1 medium onion, diced
3 cloves garlic, minced
2 carrots, sliced
2 celery stalks, chopped
1 medium potato, diced (Yukon gold or red potatoes work great)
1 small sweet potato, diced (or more regular potato)
🫘 Protein & Bulk:
1 can (15 oz) chickpeas or white beans, drained and rinsed
1 cup frozen peas or green beans
1 tbsp tomato paste
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth
🌿 Seasonings:
1 tsp thyme
1 tsp rosemary
½ tsp smoked paprika
1 tsp soy sauce or tamari
1 bay leaf
Salt and black pepper, to taste
🔄 Optional Add-ins:
1 cup chopped kale or spinach (add at the end)
¼ cup red lentils (for extra protein & thickness)
1 tbsp nutritional yeast (adds umami)
½ tbsp maple syrup or a pinch of sugar (to balance acidity)
👨🍳 Instructions
- Sauté Aromatics
In a large pot, heat oil over medium heat.
Add onions and sauté 4–5 minutes until translucent.
Add garlic, carrots, and celery. Cook for another 3–4 minutes.
- Add Potatoes & Spices
Stir in diced potatoes and sweet potatoes.
Add thyme, rosemary, smoked paprika, and tomato paste.
Cook for 2–3 minutes, stirring to coat vegetables in spices.
- Deglaze & Simmer
Pour in diced tomatoes and vegetable broth.
Add bay leaf, chickpeas (or beans), and soy sauce.
Bring to a boil, then reduce to a simmer.
Simmer uncovered for 25–30 minutes, or until potatoes are tender.
- Finish the Stew
Add peas and leafy greens (if using).
Stir in nutritional yeast and maple syrup if desired.
Simmer for 5 more minutes.
Taste and adjust salt and pepper.
- Serve
Enjoy hot with:
Crusty bread
Rice or quinoa
A dollop of vegan sour cream