Description
This hearty Vegan Vegetable Stew is packed with earthy mushrooms, nutritious beans, and a medley of vegetables in a flavorful broth. Perfect for a comforting meal on a chilly day.
Ingredients
Scale
Mushroom Base:
- 10–12 cremini mushrooms (washed and cut into bite-sized pieces)
- 1/4 cup water
- 2 tbsp extra virgin olive oil
- 1/2 yellow onion (diced)
- 1 tsp salt
- 3 cloves garlic (minced)
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp dried parsley
- 1/4 cup tomato paste
Veggies and Beans:
- 2 carrots (washed and cut into bite-sized pieces)
- 1 celery stalk (washed and cut into bite-sized pieces)
- 2 14 oz cans cannellini beans (drained and rinsed)
- 1 14 oz can diced tomatoes
- 2–3 cups water (see Recipe Notes)
- 2 bay leaves
- 1 bunch kale (washed, destemmed and cut into bite-sized pieces)
- 1/2 cup frozen sweet peas
- 1/2 cup frozen sweet corn
- 1 tbsp fresh lemon juice
- Salt & pepper (to taste)
Instructions
- Add the mushrooms and ¼ cup of water to a large stock pot. Bring to a simmer and cook until the water has nearly cooked off. Then add the extra virgin olive oil, maintain the heat on medium and sauté the mushrooms until they begin to brown. About 3-5 minutes. Add the onions and the salt and reduce the heat to medium low. Slow cook the mushrooms and onions until the onions are soft and just beginning to brown. About 10-12 minutes. Add the garlic and cook for 1-2 minutes more.
- Sprinkle in the oregano, thyme and parsley and cook until fragrant. About 1 minute.
- Add the tomato paste and increase the heat to medium. Stir to combine the ingredients in the pot and sauté the tomato paste until it becomes a dark red. About 2 minutes. Be careful not to burn and adjust the heat accordingly.
- Add the carrots and celery and stir to coat.
- Add the cannellini beans, diced tomatoes, water and bay leaves. Cover the soup and simmer for ~20 minutes. The carrots should be easily pierced with a fork.
- While the broth is simmering, put the cut kale in a medium-sized bowl and massage it with your hands until it softens and becomes dark green. About 1-2 minutes.
- After the broth has simmered, add the kale, frozen sweet peas and corn and remove the bay leaves. Heat thoroughly. Add the lemon juice and season with salt & pepper.
Notes
- Adjust the amount of water based on desired consistency.
- This stew freezes well for future meals.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 8g
- Sodium: 620mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Vegan Vegetable Stew, Vegan Stew, Vegetable Stew, Vegan Recipe, Plant-Based Stew
