Even though it’s May, I’m still not ready to say goodbye to comfort food and have been experimenting with this thick and hearty vegetable stew for the past few weeks.
To cut a long tale short, it all started when I conducted an experimental 48-hour fast and needed a hearty meal to break the fast with that was both easy on my stomach and nutritional. Root veggies, in addition to being high in vitamins and fiber, are an excellent post-fast option if you ever find yourself in the same position! Put them in this vegetarian stew and you’re ready to go!
You can find a specific type of vegetable stew recipe on the internet: potato and carrot based; roux thickened; flavored with tomato and wine. My version is similar in concept, but it has a Shannon twist to it, which I think you’ll love!
I used whole grain brown rice flour to thicken the soup and provide nutrients, but you should be able to use practically any flour you want.
Most vegetable stew recipes call for around a cup of red wine. I like the nuances that wine brings to this hearty vegan stew, but because the ingredients are simple, I think a lower amount of white wine allows you to absorb the taste of the veggies more and gives the dish a Mediterranean flair.
This stew has a quartet of my favorite umami-boosting ingredients. Tomato paste, soy sauce, nutritional yeast, and marmite, the latter two of which are becoming increasingly optional. I wanted to mimic the rich flavor that meat-based stews are known for, but in a vegan “beef” stew.
(To that end, vegan beef-free bits, such as Gardein tenders or rehydrated TVP chunks, work well in this meal.)
If the green peas aren’t filling you up, try adding chickpeas or another protein like lentils! Other modifications include adding red pepper flakes or hot paprika to make it spicy, swapping in whatever robust veggies you choose, and adding around 2 cups of chopped kale 10 minutes before the soup is done. With this framework, you can basically travel in whatever direction you choose.
For the saute mixture, combine the following ingredients:
3 tablespoons olive oil (vegan butter)
1 diced onion
2 celery stalks, thinly sliced
2 finely sliced carrots
6 minced garlic cloves
To make the roux and deglazing sauce:
to taste, ground black pepper
3 tbsp finely chopped fresh rosemary, thyme, and sage (3 tbsp total, see note)
1/4 cup brown rice flour (or your preferred flour)
a quarter cup of white wine
4 cups vegan “chicken” broth (I use vegan “chicken” broth)
For the remaining vegetable stew:
1 medium cubed sweet potato (approximately 2 cups)
4 tiny diced Yukon gold or red potatoes (approximately 2 cups)
2 tablespoons tomato paste
1 tablespoon soy sauce (tamari if you’re gluten-free)
1 tablespoon nutritional yeast
1 teaspoon liquid smoke
1 tablespoon marmite (optional)
1 frozen cup peas
2 tablespoons red wine vinegar, salt to taste (I use around 1 tablespoon)
Instructions
In a large pot over medium heat, heat the olive oil. Add the onion, celery, and carrot once the oil is heated. Cook for 7-9 minutes, stirring occasionally, or until the onion is softened. Cook for another 2 minutes after adding the garlic, black pepper, and fresh herbs.
Slowly drizzle in the flour while tossing the vegetables to coat them. Cook for about 1 minute, stirring regularly, after adding all of the flour. Slowly pour in the white wine and vegetable broth, 1/4 cup at a time, stirring constantly until the liquid and flour are well combined and there are no lumps.
Combine the potatoes, sweet potatoes, tomato paste, soy sauce, nutritional yeast, liquid smoke, and marmite in a mixing bowl. Bring to a simmer after bringing to a mild boil. Cook, uncovered, for 20-30 minutes, or until veggies are soft and stew has thickened.
Cook for another 5 minutes, or until the frozen peas and red wine vinegar are heated. Season with salt and pepper to taste, and add more vinegar if required. Serve immediately.
