Very Vegan Veggie Stew

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vegan veggie stew

Vegan Veggie Stew: This veggie stew recipe is yet another simple yet satisfying recipe from Dr. Joe Fuhrman’s Eat to the Live cookbook. All the recipes in this book are plant-based and almost oil-free.

I made few changes to create my own version of the vegan veggie stew to use the vegetables I had in my refrigerator.

This easy to make veggie stew can be made in no time on busy weekday nights when you want a healthy, wholesome dinner in less than an hour.

By the time you can decide to order pizza and wait for it to be delivered, you can make this vegetarian stew recipe if you have all the vegetables prepared and ready to go.

It goes well with a slice of toasted whole wheat bread or good just by itself.

If you are not using canned beans, soak the beans overnight and cook it. Keep it ready to use it in the stew recipe.

Any beans of your choice can be used. Similarly whatever vegetables you have in hand can be included in this versatile vegetable stew recipe.

Vegan Veggie Stew Recipe

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Prep TimeCook TimeMakes
15 Mins30 – 45 Mins5-6 servings
AuthorCategoryMethod
StewsCooking
Very Vegan Veggie Stew Looking to make a healthy dinner as quickly as possible? Then try this veggie vegan stew with loads of veggies and greens making it super healthy and filling too. Use seasonal vegetables, different blends of spices to make it interesting each and every time. Curry powder, garam masala, and cilantro is another option to give the stew an Indian flavor.
Ingredients:
  • 1 tablespoon avocado oil
  • 5 cloves garlic, minced
  • 1 large onion, chopped
  • 1 cup cherry tomatoes, quartered
  • 2 zucchini, chopped
  • 1 big carrot, grated
  • 1 cup frozen corn
  • 1 cup sliced mushrooms
  • 1 and 1/2 cups cooked kidney beans
  • 1 liter organic vegetable broth
  • 3-4 cups water (or as needed)
  • 2 cups fresh baby spinach, finely chopped
For Seasoning:
  • 1 tablespoon lemon juice
  • As needed, herbal salt
  • As needed, Mrs. Dash no-salt seasoning
  • As needed, ground black pepper
Procedure:
  1. In a large pot heat the oil and saute the minced garlic and onion with a pinch of salt.
  2. Once the onions are translucent, add the quartered tomatoes and cook for few minutes.
  3. Now add the zucchini, carrot, corn, sliced mushrooms and cook for 8-10 minutes.
  4. Add broth/water as needed.
  5. Add the cooked beans and continue cook over medium heat for 20 minutes, checking and stirring often.
  6. Add broth/water as needed.
  7. Add lemon juice, herbal salt and no-salt seasoning blend and black pepper.
  8. Add spices/seasoning in small increments, taste it and then add more if required.
  9. Cook for few minutes and remove from heat. Now add the finely chopped baby spinach and it will cook in the heat. Do not have to cook it.

Nutrition Facts
Servings: 5 to 6
Per Serving% Daily Value*
Calories 274
Total Fat 1.7g2%
Saturated Fat 0.3g1%
Trans Fat
Cholesterol 0mg0%
Sodium 465mg20%
Potassium 1339mg28%
Total Carb 52.1g19%
Dietary Fiber 12.9g46%
Sugars 8.3g
Protein 16.1g
Vitamin D 50mcg – 252%
Calcium 106mg – 8% | Iron 6mg – 34%
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Vegan Veggie Stew

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