This hearty veggie stew recipe is loaded with potatoes, mushrooms, peppers, tomatoes and beefed up by the addition of soy curls cooked in a savory paprika broth. Easy, meatless, whole foods plant based vegan recipe that is also gluten free, dairy free and nutritious.
Veggie Stew
This hearty veggie stew features my new favorite pantry staple: the soy curls! It’s a meatless savory soy curl paprikas that delivers in both comforting flavors and texture to the max.
The potatoes can be swapped for dumplings and the mushrooms for green peas or green beans if desired. I try to work with what’s in season or needs using up from the refrigerator drawer.
FAQ
- What are soy curls? – A magical ingredient (dehydrated whole non-gmo soy beans) with meaty texture and neutral flavor so it can absorb any flavor you’d like to give it. A clean protein substitute in any chicken or meat dish without any of the cruelty. The future is here you guys! But we already knew that since this jackfruit stew landed on the internet, right ?!
- How do I make my stew thicker? I love using a mix of ground flax and chia or just flax that naturally thickens and adds nutrients to the stew. You could also use 1 or 2 tablespoon of agar agar powder, or make a slurry from whole wheat flour or cornstarch + water to add to the stew. Alternatively you could puree some of the broth with a few of the potatoes until smooth then add that back into the stew, or whip up some drop dumplings.
- Do I need to cook the potatoes before adding them to the stew? I would advise against it, you really want your potatoes cooking in the broth with all the other veggies and aromatics so they can absorb all those wonderful flavors. Use Yukon gold or red potatoes with thin skins here so there’s no need to peel them.
- What else can I add to the stew to make it super tasty? The recipe calls for a good amount of aromatics: onion, carrot, celery which create a beautiful flavor base together with all the other veggies added later on. Nutritional yeast always adds its magic so don’t skip it. If you happen to have any lovage in your spice jar, a couple of teaspoons will add exquisite aroma to your dish. For a umami flavor mix in a couple of tablespoons of white miso paste with hot water and add to the stew once it has finished cooking.
- What other vegetables can i add to the stew? To beef it up even more you can add some green beans, green peas, carrots, zucchini, baby bok choy, broccoli and even corn. Personally i like to save the corn for a creamy corn chowder.
- Where to buy soy curls? For some reason I can’t seem to find them on my regular grocery store stops lately so I rely on yours truly: AMAZON. You can purchase them in 8 oz bag or bulk packages that offer a better value.
How to Make Veggie Stew
- Prepare the soy curls: rehydrate them in a large bowl in hot water for about 15 minutes. They will triple in size so make sure to give them enough room to do so.
- Sautee aromatics with vegetables and spices: onion, carrot, celery, bell peppers and mushrooms, lots of paprika, bay leaves and potatoes.
- Mix in the rehydrated soy curls and veggie stock and cook everything together until hearty and tender. Add fresh tomatoes and herbs and thicken the stew to your liking with ground flax before serving with crusty bread. Follow the recipe below for full ingredients list and instructions.
Serving Suggestions
- Vegan Homemade Crusty Bread
- Potato Flatbread
- Italian Dinner Rolls
- Quinoa Flatbread.
- Vegan Caesar Salad.
- Pickled Red Onions.
Veggie Stew
This hearty veggie stew recipe is loaded with potatoes, mushrooms, peppers, tomatoes and beefed up by the addition of soy curls cooked in a savory paprika broth. Easy, meatless, whole foods plant based vegan recipe that is also gluten free, dairy free and nutritious.
Servings 6 people
Calories 269kcal
Ingredients
- 1 yellow onion chopped
- 1 carrot diced
- 1 rib celery diced
- 1 bell pepper diced
- 2 lb golden potatoes cut into 1 inch cubes
- 6-8 oz soy curls non-GMO
- 1 cup mushrooms diced (optional)
- 1 cup fresh tomatoes diced
- 2 tbsp nutritional yeast
- 2 tbsp paprika sweet or smoked
- 1 tsp garlic powder
- 2 tsp onion powder
- 1/2 tsp red pepper flakes
- 8 cups low sodium veggie stock or filtered water
- 4 cups filtered water HOT
- 3 leaves bay
- 1-2 tbsp ground flax + chia mix (or 1 tbsp agar agar) (optional for thickening)
- 1/2 bunch Italian parsley roughly chopped
- sea salt & black pepper to taste
Instructions
- In a medium bowl combine the soy curls and hot water and allow to soak for 20 minutes.6-8 oz soy curls, 4 cups filtered water HOT
- Meanwhile preheat a heavy bottom stock pot over medium heat and sauté the onion with a pinch of sea salt in a light drizzle of olive oil until translucent (omit oil and use a splash of water for WFPB + Plantricious compliance). Stir in the carrot and celery and cook a few more minutes until the vegetables begin to soften. Add more water if needed as not to allow the onion to burn.1 yellow onion, 1 rib celery, 1 carrot
- Add the mushrooms if using (totally optional) together with the bell pepper, chili flakes, bay leaves, garlic powder, onion powder and paprika. Toss everything to coat well and cook another minute or so until fragrant.1 bell pepper, 1 cup mushrooms, 2 tbsp paprika, 1 tsp garlic powder, 1/2 tsp red pepper flakes, 3 leaves bay, 2 tsp onion powder
- Add in the potatoes with the veggie stock and the soaked soy curls. (The soy curls should have absorbed most of the liquid by now)2 lb golden potatoes, 6-8 oz soy curls, 8 cups low sodium veggie stock or filtered water
- Bring the stew to a simmer and stir in the nutritional yeast. Cook for about 20 minutes until the potatoes are cooked through and the soy curls are nice and tender to your liking. Remove from heat and stir in the fresh tomatoes, parsley and ground flax chia mix. Adjust seasonings to taste with sea salt and black pepper.1 cup fresh tomatoes, 2 tbsp nutritional yeast, 1/2 bunch Italian parsley, sea salt & black pepper to taste
- Allow the stew to sit covered for about 15 minutes before serving for the flavors to marry and to thicken up. If you want to serve this as a soup just omit the ground flax or add a little more veggie stock to thin it out.
Notes
- What are soy curls? - A magical ingredient (dehydrated whole non-gmo soy beans) with meaty texture and neutral flavor so it can absorb any flavor you’d like to give it. A clean protein substitute in any chicken or meat dish without any of the cruelty. The future is here you guys! But we already knew that since this jackfruit stew landed on the internet, right ?!
- How do I make my stew thicker? I love using a mix of ground flax and chia or just flax that naturally thickens and adds nutrients to the stew. You could also use 1 or 2 tablespoon of agar agar powder, or make a slurry from whole wheat flour or cornstarch + water to add to the stew. Alternatively you could puree some of the broth with a few of the potatoes until smooth then add that back into the stew, or whip up some drop dumplings. Personally I find the texture to be great without any thickeners.
- What else can I add to the stew to make it super tasty? The recipe calls for a good amount of aromatics: onion, carrot, celery which create a beautiful flavor base together with all the other veggies added later on. Nutritional yeast always adds its magic so don't skip it. If you happen to have any lovage in your spice jar, a couple of teaspoons will add exquisite aroma to your dish. For a umami flavor mix in a couple of tablespoons of white miso paste with hot water and add to the stew once it has finished cooking.
- What other vegetables can i add to the stew? To beef it up even more you can add some green beans, green peas, carrots, zucchini, baby bok choy, broccoli and even corn. Personally i like to save the corn for a creamy corn chowder.
Nutrition
Calories: 269kcal | Carbohydrates: 39g | Protein: 25g | Fat: 2g | Saturated Fat: 1g | Sodium: 60mg | Potassium: 971mg | Fiber: 14g | Sugar: 8g | Vitamin A: 3723IU | Vitamin C: 48mg | Calcium: 206mg | Iron: 10mg
Environmental Information
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