21 Irresistible Vegan Stew Recipes

This recipe is my ultimate go-to for a cozy night in because it’s packed with vibrant veggies and spices that make my taste buds dance with joy. Plus, it’s so comforting and nourishing that it feels like a warm hug in a bowl, keeping me fueled and happy through my busy millennial life.

Creating strengthening and soulful vegan stews is something I can get behind. Stews in their nature are both ways one can use a multitude of ingredients.

They are forgiving. You can put a lot in or a little in, and they will somehow turn out well.

They also lend themselves to the tender loving care a good cook can give, which is something I aspire to in my own cooking. These following recipes for 21 Irresistible Vegan Stew Recipes will garner that kind of attention.

They are not quick fixes for weeknight dinners; they take time—a couple of hours or a slow day in the kitchen—to develop deep, luscious flavors. These flavors are what stews are all about.

Ingredients

Oil Olive: Fats that are healthy; enhance the flavor; support heart health.

Onion: Imparts sweetness; a plentiful source of antioxidants and vitamin C.

Garlic: Enhances immune response; provides anti-inflammatory effects.

Carrots: Excellent natural source of beta-carotene; offers natural sweetness.

Sweet Potato: High in fiber; contributes creamy texture and natural sweetness.

Garbanzo Beans: Abundant in protein and fiber; encourages a feeling of fullness and supports cardiovascular wellness.

Kale or Spinach: Full of vitamins and minerals; makes for an attractive dish.

Ingredient Quantities

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried thyme
• 1/4 teaspoon cayenne pepper (optional)
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 large sweet potato, peeled and cubed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup green beans, trimmed and halved
• 1 cup frozen peas
• 2 cups kale or spinach, roughly chopped
• Salt and black pepper to taste
• 1 tablespoon lemon juice or apple cider vinegar
• Fresh parsley or cilantro for garnish

Instructions

1. In a large pot over medium heat, warm the olive oil. Add the onion, which you have diced, and sauté for about 5 minutes, or until you see that it has turned translucent.

2. Add the minced garlic, carrots, celery, and red bell pepper. Sauté for another 5 minutes until the softened vegetables begin to brown.

3. Incorporate the ground cumin, smoked paprika, dried thyme, and cayenne pepper (if using). Stir vigorously to cover the vegetables with the spices.

4. Add the can of diced tomatoes and vegetable broth. Stir in the sweet potato cubes and bring to a boil.

5. Lower the heat to a simmer, place the lid on the pot, and let it cook for about 15 minutes, or until the sweet potatoes give no resistance when poked with a fork.

6. Incorporate the chickpeas, green beans, and frozen peas. Allow another 10 minutes for the mixture to keep simmering.

7. Add the chopped kale or spinach, letting it wilt into the stew.

8. Add salt and black pepper to taste; season with these only if the stew tastes flat. If it tastes flat, the stew is probably either missing a key flavor or is too subtle. When a stew is too subtle, it can help to add an acidic element. For this purpose, you can use lemon juice, which is traditional, or apple cider vinegar, which I often use and recommend.

9. For an extra 5 minutes, allow the flavors to meld completely.

10. The stew should be served hot, with the garnish of fresh parsley or, if desired, cilantro.

Equipment Needed

1. Large pot
2. Wooden spoon or spatula
3. Chef’s knife
4. Cutting board
5. Measuring spoons
6. Can opener
7. Ladle (for serving)

FAQ

• Can I substitute sweet potato with another vegetable?One could use butternut squash or standard potatoes as substitutes.
• Is the cayenne pepper necessary?Cayenne pepper is optional and can be left out if you want a stew that is more on the mild side.
• Can I make this stew in advance?Indeed, this stew is even tastier the next day and is good in the refrigerator for up to 4 days.
• Can I use fresh tomatoes instead of canned?It is possible to use roughly 2 cups of diced fresh tomatoes in place of canned diced tomatoes, when using fresh tomatoes.
• Is there a way to make this stew thicker?A tablespoon of tomato paste can be stirred in, or some of the sweet potatoes or chickpeas can be smashed against the pot’s side to add creaminess to the finished stew.
• Can this recipe be frozen?Indeed, the stew can be frozen for as long as 3 months. Be sure it’s cooled all the way before moving into airtight containers.
• What can I use instead of kale or spinach?You can swap out Swiss chard or collard greens if you like and use these instead.

Substitutions and Variations

Coconut oil or avocado oil can replace olive oil in a 2-tablespoon-for-1 ratio.
Use 1 can (15 oz) of black beans or cannellini beans, drained and rinsed, instead of chickpeas.
Substituting for the red bell pepper means using one of the following ingredients: 1 yellow bell pepper, diced; 1 green bell pepper, diced; or 1 of either color bell pepper, diced.
Use butternut squash or regular potatoes, peeled and cubed, in place of sweet potatoes.
Replace kale with spinach for a milder flavor in the stew.

Pro Tips

1. Boost Flavor with a Sofrito Base Before adding the tomatoes and vegetable broth, consider making a quick sofrito by blending the sautéed onions, garlic, and bell pepper into a coarse paste. This will create a richer base with a more cohesive flavor profile.

2. Roast the Sweet Potatoes For added depth of flavor, try roasting the sweet potato cubes in the oven at 400°F until they start to caramelize, before adding them to the stew. This will enhance the sweetness and add a touch of smokiness.

3. Herb Infusion Tie the thyme, and possibly a bay leaf, in a small bundle with kitchen twine or use a tea infuser. This makes it easy to remove the herbs after cooking, ensuring a more refined texture without stray pieces of thyme.

4. Spice Blooming When adding the cumin, smoked paprika, and cayenne pepper, let them toast in the pot for just a minute before stirring in the vegetables. This blooming process will intensify their flavors and make the stew more aromatic.

5. Finish with Aromatic Oil Just before serving, drizzle a bit of infused olive oil (e.g., with garlic or herbs) over the stew. This adds a fragrant top note and a luxurious mouthfeel that elevates the entire dish.