Vegan Stew Recipe

Looking for an easy Vegan Stew recipe? Learn how to make Vegan Stew using healthy ingredients.


Submitted by redzinger

Makes 10 servings



A hearty vegan stew with mixed veggies. You can add/subtract whatever veggies you prefer.

Recipe Ingredients for Vegan Stew

10 oz Soy Protein Concentrate
1 cups water
2 tbl soy sauce
1 tbl olive oil
14 oz Stewed Tomatoes, Italian Recipe
1/2 cup red wine
1 tbl tapioca
1/2 tsp salt
1/8 tsp ground pepper
1 tbl sugar
1 tbl Cajun Creole Seasoning
8 small red potatoes, cut
1 medium onion, cut
3 carrots, cut
5 mushrooms, cut
3 celery stalks, cut
3/4 cup okra, cut
1 cup Green Giant Plain Mixed Vegetables

Recipe Directions for Vegan Stew

  1. Prepare Soy Protein (I use chunks of textured vegetable protein) by soaking it in water and soy sauce.

  2. Chop vegetables in to about 1/2 inch chunks.

  3. Once the soy is rehydrated drain any extra water from it.

  4. In a large pot, warm oil and fry the soy protein in it for a couple minutes to seal the soy.

  5. Add stewed tomatoes, red wine, tapioca, salt, pepper, sugar and seansoning and let simmer 10 minutes.

  6. Add remaining ingrediants and stew on medium/low until the potatoes are tender. Add water if needed.

Categories

Main Dish

Nutrition Facts
Serving Size 309.4g
Amount Per Serving
Calories
254
Calories from Fat
16
% Daily Value*
Total Fat
1.8g
3%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
589mg
25%
Potassium
995mg
28%
Total Carbohydrates
39.8g
13%
Dietary Fiber
5.7g
23%
Sugars
11.8g
Protein
20.5g
Vitamin A 56% Vitamin C 60%
Calcium 14% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in manganese
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
  • Contains alcohol
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