Make this hearty vegan vegetable stew that is beautifully seasoned and contains tons of vegetables like butternut squash, asparagus, onion, and spinach.
Starchy potatoes and plant milk make this dinner creamy and incredibly satisfying. It is a perfect meal for colder winter evenings!
I love this plant-based stew, and it is also a favorite with my family. It all deliciously comes together in one large skillet while building up the flavors—a satisfying dinner.
Leftovers taste even better the next day. Just quickly reheat over low heat or in the microwave.
Tips for making this delicious vegetable stew
Choose the right potatoes
Gold Yukon potatoes or Russet Burbank are my favorites in this stew. There is no fast rule here. Go with what you love. But I found that these potatoes still hold their firmness while releasing enough starches to thicken the sauce naturally.
Usually, Russet potatoes easily break down in soups and stews, but I have tested it numerous times with the Burbank potatoes. They still maintain a nice bite when not overcooked and have an almost buttery flavor—my kind of vegetable.
The best plant milk
Choose one that is relatively creamy. I prefer either unflavored peas or almond milk. Others like flax, rice, or hemp milk are a bit too thin for this dish—but feel free to try it out yourself.
Chickpeas are optional
Chickpeas were an afterthought in this dish. It adds extra protein to a hearty meal, and I love its fibrous bite. Although I have not tried it before, I imagine that canned cannellini beans could also work.
Nutritional yeast makes it extra creamy
I'll admit that I have been a bit obsessed lately with adding this to my cooked vegetables. It adds tons of flavor to this stew—almost cheesy, umami-like but much lighter and heartier. A couple of tablespoons is enough to add richness.
Don't have it on hand? An alternative option is adding powdered vegetable broth or parmesan cheese if you don't mind dairy.
Oil
You don't need a lot of fat, just a little to coat the bottom of the pan for sauteeing the veggies at first. I have used coconut and olive oil interchangeably, and both work well.
Greens
Asparagus and spinach give a unique taste and texture to this dish. But you can leave out the asparagus and swap the spinach for chopped kale leaves. If you use kale, remove any stems and cook it a bit longer at the end until soft.
I also don't give specific measurements for these veggies. Instead, go with what you have in the fridge. I usually use half a bunch of each, but it doesn't matter if you use a bit more or less.
Squash
Butternut squash adds such a pleasantly sweet and nutty taste. It is one of my favorite winter vegetables.
Again, you can use more or less, but I like to add half of one chopped squash, give or take. Grab another winter squash or replace it with two large sweet potatoes if you can't find butternut squash.
Onions
A large yellow onion adds a touch of sweetness when cooked. Shallots or spring onions are great options too.
Herbs
Turmeric will give this stew a slightly spicy touch and a beautiful yellowish color. But I have used curry powder or saffron before, as well. Know that using the same amount of curry powder will make it spicier. So use a little less at first and taste test.
Garlic powder adds a sweeter and milder taste than fresh bulbs and works beautifully in this vegetable stew. I highly recommend having this on hand because it can add tons of flavor to many dishes. But if you don't have any, try some onion powder instead—still good.
I hope you will make this incredible flavorful vegetable dish, and let me know what you think. Enjoy!
MORE SAVORY AND FILLING DISHES YOU MAY LOVE
- BUTTERY BEETS WITH SAUTEED DANDELION GREENS AND PECANS
- A SWEET AND SPICY RED PASTA SAUCE WITH CREAMY CANNELLINI BEANS
- A COMFORTING AND QUICK PLANTAIN-EDAMAME BOWL-VEGAN RECIPE
- A HEALTHY AND GLUTEN-FREE VEGETABLE PASTA
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Vegan Healthy Vegetable Stew (Gluten-Free)
Mariska RamondinoIngredients
- 1 tablespoon coconut oil
- 1 yellow onion peeled and coarsely chopped
- ½ of a butternut squash peeled and coarsely chopped
- 1 bunch asparagus chopped
- 2 ½ pounds potatoes peeled and chopped (either Yukon Gold or Russet Burbank)
- Sea salt and pepper
- 2 cups plant milk like pea or almond milk
- 2 teaspoons garlic powder
- 1 teaspoon turmeric powder
- ½ bunch spinach thoroughly washed and coarsely chopped
- 3 tablespoons nutritional yeast
- 1 cup canned chickpeas, drained optional
Instructions
- In a large skillet, cover the bottom with the coconut oil and heat over medium-high heat. Add all the chopped vegetables except the spinach. Season everything with one teaspoon of sea salt. Cook and frequently stir for 5 minutes.
- Then cover the pan and let it further cook for 5 minutes.
- Remove the lid and pour the plant milk equally over the vegetables. Stir everything well to combine. Season with garlic powder, turmeric powder, a good amount of pepper, and some salt to taste.
- Let the liquid come to a simmer. Cover the pan and cook for 10 minutes or until the potatoes are soft. Lower the heat, if necessary, to maintain a gentle simmer.
- Then remove the lid and stir in the spinach. Let it cook for a couple of minutes, uncovered. Season with nutritional yeast and more salt to taste, if needed.
- Stir in the chickpeas (optional) and let them simmer with the stew for a minute or two.
- Remove from the stove and serve immediately
- Garnish with some more nutritional yeast, if preferred.
Notes
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Nutrition (% Daily value)
Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.
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