A simple vegan Potato Stew recipe: hearty, nutritions, low in fat, full of flavor from leeks, carrots, bell peppers and nutritional yeast. 100% plant based!
Potato Stew
Who knew a pot of veggies could taste this good ?
I most definitely surprised myself with this easy, good for you deliciousness. I can’t believe it’s not chicken you guys!
You can use whatever potatoes you have in the pantry at this moment in time: red, golden, russet, whatever. I’d stay away from the sweet potatoes here as I feel that would take this dish into a total different direction.
I’m really fond of leeks but free to swap them for an onion, add some diced up parsley root to the mix, work with what you got but don’t get stingy with the herbs. Because: flavor, flavor, flavor!
You’ll notice I added a couple of new healthy ingredients in here:
ground flax
chia
nutritional yeast.
They help thicken up the stew with a natural texture reminiscent of a slow cooked meat stew. However, If those aren’t staple ingredients in your home yet, simply mash a few of the potatoes at the end to thicken up the final meal.
Add Ins:
cauliflower or broccoli
cannellini beans
sliced mushrooms
red lentils & kale
plant based sausage
chopped dandelion greens <—amazing stuff!
tempeh bacon.
Vegan Potato Stew Recipe
A simple vegan potato stew recipe: hearty, nutritions, low in fat, full of flavor from leeks, carrots, peppers and nutritional yeast
Servings 6 people
Calories 205kcal
Ingredients
- 1 leek
- 2 cloves garlic -minced
- 2 carrots -diced
- 2 lb red potatoes - quartered
- 1/2 cup diced tomatoes (canned variety)
- 1 cup green peas (frozen)
- 2 tsp extra virgin olive oil
- 2 leaves bay
- 1 bunch parsley
- 1 sprig sage
- 3 sprigs oregano
- 1/2 bunch thyme
- 1 bell pepper diced
- 1 chili pepper -sliced
- 2 tbsp sweet paprika
- 1/2 tbsp ground chia seed
- 1/2 tbsp ground flax
- 3 tbsp nutritional yeast (optional)
- 10 black peppercorns
- 2.5 qt water + more as needed
- 1 pinch sea salt + more to taste
Instructions
- Rinse and slice the leeks into thin slices.
- Heat up a large soup pot over medium low flame. Add the cleaned leeks, a pinch of sea salt and a drizzle of olive oil. Toss to coat well and cook for about 10 minutes until the leeks have wilted.
- Add the garlic, carrots, thyme, oregano, peppercorns, bay leaves and parsley stalks (reserve leafy tops) together with the paprika and toss to coat.
- Stir in the tomatoes, bell pepper and potatoes. Cover by one inch with water and bring to a simmer. Season with a good pinch of sea salt and cook until the potatoes are tender, about 10 to 15 minutes.
- Remove the stew from heat and stir in the green peas together with the flax, chia and nutritional yeast. (This is optional but it helps thicken up the stew nicely and ads some good nutrition too). Cover with a lid and allow the stew to sit for 10 minutes before serving. This will give the peas time to thaw into the hot broth.
- Roughly chop the reserved parsley leaves and stir into the stew. Serve with fresh watercress and chili slices on top.
Nutrition
Calories: 205kcal | Carbohydrates: 39g | Protein: 7g | Fat: 3g | Sodium: 78mg | Potassium: 1090mg | Fiber: 8g | Sugar: 6g | Vitamin A: 5825IU | Vitamin C: 65.5mg | Calcium: 92mg | Iron: 3.7mg
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Vegetarian Mushroom Bolognese
Italian Vegetable Farro Soup
Wild Chanterelle Mushroom Soup
Hi Florentina!
The vegetable stew reminds me of my grandmother’s stew which she called “jimbothe” (wrong spelling but if you’re Italian you can figure it out). She used string beans and added red onion and thickened with tomato paste. I’m going to try adding the chia and flax! Good idea! Thinking of adding some kale as well. THANks!
Do you suggest adjustments if I want to triple the recipe? I’d like to make it for our church fellowship meal next week. Thank you! Love your site. ^_^
Thanks Jacqueline! You can easily triple this, always make sure you have enough water coveting everything in the pot and adjust seasonings at the very end to your taste. You can always add more liquid later If you find you like it a little more soupy 🙂
Could this be done in a slow cooker do you think?
I don’t see why not, go for it!