This hearty vegan stew is packed with plant-based protein, fiber, and essential nutrients from vegetables and legumes. It’s low in saturated fat and cholesterol-free, supporting heart health and digestion. Warm, filling, and nutritious, it’s perfect for boosting energy and immunity naturally.
🥣 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.
You can add grains like quinoa or barley for extra texture and nutrition. Swap or add seasonal veggies like sweet potatoes, kale, or zucchini based on preference. For added richness, stir in coconut milk or top with fresh herbs or a squeeze of lemon juice.
Serve
Enjoy hot with:
Crusty bread
Rice or quinoa
A dollop of vegan sour cream
Enjoy this comforting stew on a chilly evening for a cozy, satisfying meal. It pairs perfectly with crusty bread or a side of rice. Whether shared with loved ones or savored solo, it’s a bowl full of warmth and nourishment.
