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Hearty Vegan Stew

Hearty Vegan Stew for Cozy Nights Full of Flavor

Hearty Vegan Stew is a comforting bowl of flavor, brimming with vegetables and protein, perfect for healthy eating.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 250

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for a higher smoke point.
  • 1 medium Onion Yellow or white onions work well.
  • 3 cloves Garlic Fresh minced garlic is preferred.
For the Vegetables
  • 2 medium Carrots Substitute with parsnips or bell peppers if desired.
  • 2 stalks Celery Leeks can also be used as an alternative.
  • 2 cups Russet Potato Yukon gold or fingerling potatoes are good substitutes.
  • 1 medium Sweet Potato Butternut squash can be swapped in.
  • 1 medium Zucchini Any summer squash can replace it.
  • 1 cup Green Beans Snap peas are a suitable alternative.
  • 1 can Diced Tomatoes (with Liquid) Canned crushed tomatoes make a great substitute.
For the Protein
  • 1 can Chickpeas Can be replaced with cooked lentils or white beans.
For the Flavor
  • 4 cups Vegetable Broth Ensure it’s gluten-free.
  • 1 teaspoon Dried Thyme Italian seasoning is an alternative.
  • 1 teaspoon Smoked Paprika Regular paprika will work but lacks depth.
  • 1 leaf Bay Leaf Remove before serving.
  • to taste Salt
  • to taste Pepper
For the Finish
  • 2 cups Kale or Spinach Swiss chard is a good substitute.
  • 2 tablespoons Lemon Juice Lime juice can be used for a different twist.

Equipment

  • large pot

Method
 

Step‑by‑Step Instructions for Hearty Vegan Stew
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Once shimmering, add the diced onion and sauté for about 5 minutes until it turns translucent and fragrant. Next, stir in minced garlic, diced carrots, and chopped celery, continuing to cook for an additional 3-4 minutes until the vegetables are tender.
  2. Add the cubed russet and sweet potatoes, chopped zucchini, and trimmed green beans into the pot. Follow with the entire can of diced tomatoes and drained chickpeas, combining everything well.
  3. Pour in 4 cups of vegetable broth while seasoning the mixture with dried thyme, smoked paprika, bay leaf, salt, and pepper. Stir everything to combine thoroughly.
  4. Bring the stew to a gentle boil over medium-high heat, then reduce the heat to low and cover the pot. Allow it to simmer for 25-30 minutes, stirring occasionally, until all vegetables are tender.
  5. After the vegetables are tender, stir in roughly chopped kale or spinach, allowing them to wilt for an additional 5 minutes. Before serving, remove the bay leaf and adjust seasoning with lemon juice and additional salt or pepper as needed.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 45gProtein: 10gFat: 5gSaturated Fat: 0.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 3000IUVitamin C: 30mgCalcium: 60mgIron: 4mg

Notes

Let the stew sit overnight in the fridge to enhance the flavors. Properly store leftovers for future enjoyment.

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