Hearty veggie stew recipe with soy curls, mushrooms, potatoes, peppers, tomatoes and paprika or a “soy curls paprikash” of sorts. Easy, meatless, whole foods plant based vegan recipe made without oil, gluten free, dairy free and nutritious.
Hearty Veggie Stew
Please meet my new favorite pantry staple: the 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 to Make Vegetable 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.
FAQ
- How do I make my vegetable 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 1-2 tablespoon of agar agar powder or make a slurry from whole wheat flour or cornstarch + water to add to the stew and cook until desired thickness is achieves. Alternatively you could puree some of the broth with some potatoes until smooth and add that back into the stew or whip up some 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 the.
- 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 vegetables can i add to the stew? To beef up this stew 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 price.
What to Serve with Veggie Stew
Veggie Stew
Hearty veggie stew with soy curls, mushrooms, potatoes, peppers, tomatoes and paprika or “soy curls paprikash”. A whole foods plant based recipe made without oil, gluten free, dairy free and nutritious.
Servings 6 people
Calories 269kcal
Ingredients
- 8 oz soy curls non-GMO
- 2 lb golden potatoes cut into 1 inch cubes
- 1 bell pepper diced
- 1 cup mushrooms diced (optional)
- 1 cup fresh tomatoes diced
- 1 yellow onion chopped
- 1 carrot diced
- 1 rib celery diced
- 2 tbsp nutritional yeast
- 2 tbsp paprika sweet or smoked
- 1 tsp garlic powder
- 1/2 tsp red pepper flakes
- 8 cups low sodium veggie stock or filtered water
- 4 cups filtered water HOT
- 3 leaves bay
- 2 tbsp ground flax + chia mix
- 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.
- 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.
- Add the mushrooms if using (totally optional) together with the bell pepper, chili flakes, bay leaves, garlic powder and paprika. Toss everything to coat well and cook another minute or so until fragrant.
- 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)
- 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.
- 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 juts omit the ground flax or add a little more veggie stock to thin it out.
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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