Who doesn't love a good stew? Hearty, full of flavour, and oh so comforting, it hits all the right spots. Plus, a healthy vegan vegetable stew is a fantastic way to get in your 5+ a day!
Sometimes simple is best. And when it comes to making a delicious vegan stew, this is definitely true. Take a few seasonal vegetables, some pantry staples like canned tomatoes and vegetable stock, and you have yourself an amazingly simple yet satisfying meal.
This is the kind of dinner I love to whip up when it's cold out, we've all had a busy day at work & school, and we just need a good wholesome meal to end the day on the right note.
It's easy, only takes 30 minutes to prepare, and doesn't require any fancy or hard-to-find ingredients. And of course, it's naturally vegan, gluten-free, and sugar-free.
How do you make healthy vegan stew?
Making a vegan veg stew is so easy. Although I've created a recipe for it here, there really aren't any hard and fast rules. You can use whatever vegetables you have in your fridge or pantry, add your favourite herbs, a can of tomatoes, and you're done!
It's all made in one pot, making clean up quick & easy, and if you have leftovers that's perfect as the flavours develop overnight and it's even tastier the next day.
Why you'll love this easy vegan stew
- It’s a hearty main meal. On its own, or if you add beans or chickpeas it will help keep you full for hours.
- It cooks all in one pan. Chopping the veggies is the only prep you need to do!
- It’s nutritious. All the vegetables together create an excellent source of vitamin B, vitamin C, potassium, fiber, and loads more plant-based goodness.
- It’s budget-friendly. You can use up any leftover vegetables and adapt the recipe to what you have, which is very friendly on the wallet.
No one could disapprove of a simple, affordable, and satisfying meal!
Hearty Vegan Stew Ingredients
As I explained above, the following ingredient list is more of a suggestion than a rule. Feel free to mix things up to your liking! I've included some delicious variations below too.
- Aubergine
- Courgette
- Onion
- Garlic
- Chopped tomatoes (canned or fresh)
- Spinach (I've used fresh, but you could also add in frozen if that's what you have)
- Peas (I've used frozen, but you can opt for fresh or canned)
- Vegetable stock
- Olive oil
- Salt & pepper
- Fresh parsley or coriander to serve (optional)
Instructions:
- Heat the oil in a large pan, add the onion and cook until softened.
- Next add the garlic and cook for a further 2 minutes.
- Add the aubergine along with the canned tomatoes and vegetable stock.
- Bring to a simmer, cover the pan and cook for 10 mins.
- Now add the courgette and cook for 10 mins while stirring occasionally.
- Season with salt and pepper, taste and adjust if necessary.
- Once the sauce has thickened and the vegetables are tender, stir through the spinach and frozen peas and let simmer for further 2 minutes.
- Serve with the cooked rice and a sprinkle of fresh parsley or coriander
Meatless Stew Variations
Vegetable stew is great as is, but if you want something a little more filling, heartier, or just need to feed a crowd, you can add in a can of chickpeas, beans or lentils to bulk it up a little. You may just need to add some more chopped tomatoes or stock when adding in more legumes or vegetables.
You can also change up the vegetables and add carrots, potatoes, sweet potato, pumpkin, peppers, broccoli, whatever takes your fancy - just try to keep it to what's in season, and it'll taste amazing.
For flavour variations, feel free to sub out some of the stock for white wine, add in your favourite dried herbs, or pop in a bay leaf or two while cooking.
How to Store Simple Vegan Stew
Vegan stew is an excellent make ahead meal as the flavours just intensify with time. Leftovers can be kept in the refrigerator for 3-4 days.
If you're going to keep it longer than that, it's best to freeze it instead. It'll keep well in an airtight container in the freezer for 3-4 months. Simply reheat slowly on the stovetop or microwave once ready to eat!
Other healthy vegan dinners to try:
- Sweet potato and black bean stew
- Potato goulash
- Healthy mushroom stroganoff
- Quick and healthy tagine
- Easy aubergine daal
Recipe
Healthy Vegan Vegetable Stew
Healthy vegan vegetable stew which is super easy to make and full of flavour. Comforting, hearty and ready in 30 minutes! Get your 5-a-day in with 1 meal!
Ingredients
- 1 aubergine, cut into cubes
- 1 courgette, roughly chopped
- 1 onion, roughly chopped
- 2 cloves of garlic
- 1 can chopped tomatoes
- 1 big handful spinach
- ½ cup frozen peas
- 300 ml vegetable stock
- Salt and pepper to taste
- 1 tablespoon olive or coconut oil
- Fresh parsley or coriander to serve
Instructions
- Heat the oil in a large pan, add the onion and cook until softened.
- Next add the garlic and cook for a further 2 minutes.
- Add the aubergine along with the canned tomatoes and vegetable stock.
- Bring to a simmer, cover the pan and cook for 10 mins.
- Now add the courgette and cook for 10 mins while stirring occasionally.
- Season, taste and adjust if necessary.
- Once the sauce has thickened and the vegetables are tender, stir through the spinach and frozen peas and let simmer for further 2 minutes.
- Serve with the cooked rice and a scattering of fresh parsley or coriander.
Notes
Feel free to make this recipe with whatever vegetables you have on hand. You can also add in a can of chickpeas, beans or lentils to bulk it up a little.
Nutrition Information:
Yield: 3 Serving Size: 1Amount Per Serving: Calories: 179Total Fat: 6gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 445mgCarbohydrates: 30gFiber: 9gSugar: 12gProtein: 6g
Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.
As always please, if you make this recipe share it with me either on my Facebook, Twitter or Instagram. I would love to see it! Hashtag #HediHearts
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