Easy Veggie Stew Recipe

I’ve perfected a Hearty Vegan Stew of bright green peas, tender potatoes and carrots with a few unexpected pantry staples, all dairy-free, gluten-free and made in one pot for an easy side, appetizer or weeknight dinner.

I never thought a one pot stew could surprise me like this. I call it my Hearty Vegan Stew, though sometimes I thin it into what feels more like a Vegan Vegetable Soup when I need something lighter.

With a sweet yellow onion slowly caramelized and a pop of green peas the bowl feels bright not boring. I use a few lazy tricks so it tastes layered even when you rush, and I promise it’s forgiving if you’re new to cooking.

Try it once and you’ll want to tweak it every week, I still do.

Ingredients

• Onions add savory depth, low calories, some fiber, and natural sweetness when cooked.
• Garlic boosts flavor, may support immunity, tiny protein and antioxidant punch.
• Carrots bring sweetness, beta carotene for eyes, good source of fiber.
• Potatoes fill you up with starch, vitamin C and potassium, comfort food.
• Green peas add pop, plant protein and fiber, bright fresh color.
• Tomatoes give acidity and umami, vitamin C, lycopene good for heart.
• Olive oil brings silkiness, monounsaturated fats, heart healthy but use sparingly.
• Parsley, thyme, and paprika lift aroma, small antioxidants, brighten and season.
• Lemon juice optional tang, lifts flavors and adds fresh brightness.

Ingredient Quantities

• 2 tablespoons olive oil
• 1 large yellow onion, chopped
• 3 cloves garlic, minced
• 3 medium carrots peeled and sliced
• 2 stalks celery diced
• 3 medium potatoes peeled and cut into 1 inch cubes
• 2 cups frozen green peas
• 1 can 14 oz diced tomatoes drained
• 1 tablespoon tomato paste
• 4 cups vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1 to 1 1/2 teaspoons salt
• 1/2 teaspoon black pepper
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice optional

How to Make this

1. Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 large chopped yellow onion and cook until soft and translucent, about 5 to 7 minutes.

2. Add 3 cloves minced garlic and cook 30 seconds to 1 minute, don’t let it burn.

3. Add 3 medium carrots peeled and sliced, 2 stalks celery diced, and 3 medium potatoes cut into 1 inch cubes. Cook, stirring occasionally, about 5 minutes so they start to soften.

4. Stir in 1 tablespoon tomato paste and the drained 14 oz can diced tomatoes; cook 1 to 2 minutes to deepen the tomato flavor.

5. Pour in 4 cups vegetable broth, add 1 bay leaf, 1 teaspoon dried thyme, 1 teaspoon dried oregano, 1 teaspoon smoked paprika, 1 to 1 1/2 teaspoons salt and 1/2 teaspoon black pepper. Bring to a boil, then reduce heat to low, cover and simmer until potatoes are tender, about 20 to 25 minutes. If you want a slightly thicker stew, mash a cup of the potatoes against the side of the pot and stir them back in.

6. Stir in 2 cups frozen green peas during the last 3 to 5 minutes of cooking so they stay bright and not mushy.

7. Remove and discard the bay leaf. Taste and adjust seasoning if needed.

8. Stir in 2 tablespoons chopped fresh parsley and 1 tablespoon lemon juice if using, to brighten the flavors. Serve hot.

9. Leftovers keep well in the fridge for 3 to 4 days and actually taste better the next day, just reheat gently and add a splash of broth if it thickened too much.

Equipment Needed

1. Large heavy-bottomed pot or Dutch oven (6 to 8 qt)
2. Chef’s knife
3. Cutting board
4. Vegetable peeler
5. Wooden spoon or heatproof spatula
6. Measuring cups and measuring spoons (for broth and spices)
7. Can opener and a colander or fine mesh strainer
8. Potato masher or a sturdy fork and a ladle for serving

FAQ

Easy Veggie Stew Recipe Substitutions and Variations

• Olive oil: can swap with canola or sunflower oil for a neutral taste, avocado oil for higher smoke point, or 2 tbsp melted butter for a richer stew, use same amount
• Potatoes: try sweet potatoes for a touch of sweetness, turnips or parsnips for an earthier bite, or cauliflower florets if you want fewer carbs, just cut to similar size so they cook evenly
• Frozen green peas: replace with frozen corn, shelled edamame, chopped green beans, or canned chickpeas (drained) for more protein, peas cook fast so add them near the end
• Vegetable broth: use low sodium chicken broth if you dont need it vegan, or 4 cups water plus 1-2 veg bouillon cubes, or mushroom broth for extra umami, taste and adjust salt

Pro Tips

1. Sweat the onion longer than you think, on low heat until it gets sweet and almost jammy, it adds real depth. If it starts browning turn the heat down, and add the garlic later so it doesnt scorch and turn bitter.

2. Bloom the tomato paste in the oil until it darkens and smells richer, that little step changes canned tomatoes from flat to savory. Cook it a minute or two before adding the broth, it makes the whole pot taste more layered.

3. Cut the potatoes about the same size so they cook evenly, and pick the potato based on texture you want, waxy types keep their shape, starchy ones break down and thicken the soup. If you want a thicker stew, mash a cup of potatoes into the pot then thin with a splash of broth if it gets too dense.

4. Add frozen peas in the last few minutes so they stay bright and pop, and always finish with acid and herbs, a squeeze of lemon or a splash of vinegar plus fresh parsley wakes everything up. If you arent keeping it vegan toss in a Parmesan rind while it simmers for extra umami then remove before serving.