Soups

January 20, 2022

Easy Vegan Beef Stew with Potatoes and Peas

Easy Vegan Beef Stew with Potatoes and Peas makes a hearty and delicious plant-based meal. With jackfruit as the 'beef' this stew is reminiscent of traditional beef stew. It's also completely gluten and oil-free!

Easy Vegan Beef Stew with Potatoes and Peas

Okay so you probably figured out that there isn't real beef in this stew. But I'm still calling it vegan beef stew. Why? It's got an amazing flavor like it was cooked with beef AND the texture to match.

What's the secret?

There are two:

First. Jackfruit. Jackfruit has a texture very similar to pulled pork or like tender beef that has been stewed all day.

Second. Flavor science. A clever mixture of vegetable stock, red wine, onions and garlic, and the super secret ingredient: cloves

I know you want to try this stew. Let's make it!

Why I love this Easy Vegan Beef Stew

  • Dietary needs — this recipe is plant-based, oil-free, gluten-free, dairy-free, and sugar-free
  • Super quick — most stews cook for hours on the stove or in a crockpot. Not this one! You can be done with this recipe start to finish in just 40 minutes. And it still tastes like you stewed it all day
  • Seriously easy winter meal — there's just a couple steps to this recipe. But basically, you just throw everything in a pot. Done!
  • Umami flavor — no meat, no problem! A clever combo of ingredients creates a rich, deep flavor that you'll love. You won't miss the beef!

Easy Vegan Beef Stew with Potatoes and Peas

Ingredient Notes & Substitutions

  • Yellow Onion: or white or red. Any color works!
  • Oat Flour: I used certified GF oat flour. But really any flour will do.
  • Dried Rosemary: you could also use fresh, just be sure to finely chop it so you don't end up with chunks of rosemary in your mouth
  • Mushroom Powder: this is optional but gives a good umami flavor, which is especially helpful since there isn't any meat to create the umami. I used Trader Joes mushroom spice.
  • Ground Cloves: hear me out on this one. Cloves pair nicely with sweet vegetables like carrots and peas, as well as stock - so just a pinch of cloves will help create a deep, rich flavor for the stew.
  • Salt & Pepper
  • Red Wine Vinegar: a kick of acid helps create a balanced flavor profile
  • Red Wine: red wine is often used in stews and helps create that depth of flavor we are looking for, especially in the absence of meat
  • Vegetable Broth: look for a vegetable broth or stock that has no added sugar
  • Young Green Jackfruit: jackfruit is the real mvp of this dish. It has a pulled-pork texture and works great as a substitute for the texture of beef. You can buy jackfruit whole, but it's much easier to buy it in a can. Make sure to buy Young Green Jackfruit in Brine (as opposed to ripe jackfruit which is sweet)
  • Carrots: it would be fun to try this dish with parsnips too
  • Yellow Potatoes: I love yellow potatoes because they seem traditional to me, but you could also try this dish with sweet potatoes
  • Frozen Peas: you can use fresh if you have them, but frozen peas are quick and easy
  • Garlic: I left the cloves whole in this recipe for that beautiful burst of garlic flavor when you bite into one, but if you prefer, you can mince the garlic and cook it with the onion at the beginning
  • Bay Leaves: bay leaves are great to help develop a deep flavor. I highly recommend using them, but they are optional.

Easy Vegan Beef Stew Ingredients

How to Make Vegan Stew

Step 1. In a large pot, sauté the onion for 3-5 minutes, using a splash of the vegetable broth if necessary to prevent burning.

Step 2. Add the flour, rosemary, mushroom powder, salt, and pepper. Toss to coat.

The idea here is to lightly toast the spices and help meld the flavors together.

Step 3. Pour in the vinegar and wine and loosen any bits of onion stuck to the pan. Allow the alcohol to cook off for 30 seconds.

Step 4. Add the vegetable broth, jackfruit, carrots, potatoes, garlic, and bay leaves. Bring to a boil and let cook for 15-20 minutes, until the potatoes and carrots are tender.

Test the tenderness with a fork - if you can easily pierce through the potatoes and carrots, the stew is ready.

Step 5. Find the two bay leaves and carefully pick them out.

If you can't find them, don't worry. Just remember when you eat that you need to watch out for the leaves.

Step 6. Serve with a baguette or your favorite bread. Enjoy!

Easy Vegan Beef Stew with Potatoes and Peas

How to Thicken Vegan Stew

I know some people like there stews pretty thick. And, I'll have you know, this stew is already pretty thick. But I have a few tricks to help you if you want a thick vegan stew.

Add more flour.

Flour is super absorbent and will help soak up some of the liquid. Another 1/4 to 1/2 cup will thicken the stew nicely. Add the extra flour after you cook the onion and spices, as directed in the instructions.

Use less vegetable stock.

It stands to reason that using less liquid will help you create a thicker stew. If you know you want your stew super thick, I recommend decreasing the amount of veggie broth from 4 cups to 3 cups. Any less and you won't be able to cook the vegetables.

Throw in some cornstarch.

This isn't the most glamorous solution, but cornstarch will help thicken up your liquid. This is a good option for after you cook the stew. If you realize it's too thin for you, some cornstarch and a few more minutes on the heat will work wonders.

Eat your stew with some bread.

Okay so this won't actually create a thicker stew, but a nice piece of bread will help sop up the liquid you have leftover. And it's delicious!

Recipe Prayer

Thank you God for this stew. Thank you for the family and friend with whom we get to enjoy it.

Easy Vegan Beef Stew with Potatoes and Peas

Related Recipes

Want more vegan soups and stews? I've got you! Try these tasty recipes next:

Tried this recipe?

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Easy Vegan Beef Stew with Potatoes and Peas

Easy Vegan Beef Stew with Potatoes and Peas makes a hearty and delicious plant-based meal. With jackfruit as the 'beef' this stew is reminiscent of traditional beef stew. It's also completely gluten and oil-free!

Author:

Elizabeth

Serves:

12

Prep:

15

min

cook:

25

min

total:

40

min

Ingredients

  • 1 Large Yellow Onion, chopped
  • 1/4 Cup Oat Flour
  • 1 Teaspoon Dried Rosemary
  • 1 Teaspoon Mushroom Powder (optional)
  • Pinch Ground Cloves
  • 1 Teaspoon Salt
  • 1/2 Teaspoon Pepper
  • 2 Tablespoons Red Wine Vinegar
  • 1 Cup Red Wine
  • 4 Cups Vegetable Broth
  • 2 Cans Young Green Jackfruit, drained and roughly chopped
  • 5 Carrots, peeled and cut into 1-inch rounds
  • 2 Pounds Yellow Potatoes (about 6), cut into 3/4-inch cubes
  • 2 Cups Frozen Peas
  • 6 Cloves Garlic
  • 2 Bay Leaves

Instructions

  1. In a large pot, sauté the onion for 3-5 minutes, using a splash of the vegetable broth if necessary to prevent burning.
  2. Add the flour, rosemary, mushroom powder, salt, and pepper. Toss to coat.
  3. Pour in the vinegar and wine and loosen any bits of onion stuck to the pan. Allow the alcohol to cook off for 30 seconds.
  4. Add the vegetable broth, jackfruit, carrots, potatoes, garlic, and bay leaves. Bring to a boil and let cook for 15-20 minutes, until the potatoes and carrots are tender.
  5. Find the two bay leaves and carefully pick them out.
  6. Serve with a baguette or your favorite bread. Enjoy!
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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Katie
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
Vickey
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
Jade
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography