Gut Healing Vegan Stew
A key to keeping your digestive system healthy is dietary fiber. Thankfully, this gut healing vegan stew is delicious and packed with fiber!
When you transition to veganism, inevitably someone asks you about your sources of protein. However, eating a diverse plant-based diet is enough to maintain recommended levels of protein. The question should be, are you getting enough fiber?
According to recent data, as many as 95% of Americans are not meeting the recommended standard for fiber intake. Many people overlook fiber, but it is in fact a very important macronutrient. Dietary fiber components organize functions of the large intestine and protect your digestive system from gastrointestinal diseases.
Dr. Will Bulsiewicz, the bestselling author of Fiber Fuelled, says that the biggest indicator of a healthy gut microbiome is the diversity of plants in your diet. He recommends featuring up to 30 various plants in your meals over the course of a week. And lucky for you, this gut healing vegan stew recipe has at least twelve!
Dr. Bulsiewicz was also kind enough to write a foreword for my upcoming debut cookbook. The PlantYou cookbook will feature over 140 healthy whole-food vegan recipes and plenty of plant diversity. You can preorder yours now!
Why You’ll Love This Recipe
- When you count plants instead of calories and macronutrients, it becomes infinitely easier to eat a healthy, diverse diet.
- Your gut will thank you! This dish is packed with fiber, as well as other macronutrients, vitamins and minerals.
- It’s very easy to make. Once all the ingredients have been prepared, this gut healing vegan stew basically cooks itself!
- This recipe is easy to customize! You can add extra veggies and spices, or make a larger batch.
- This stew features simple, easily available whole foods. Which means it’s affordable, healthy, and delicious at the same time!
- It’s a perfect comfort food, especially in the cold weather.
How to Make This Recipe
Start by prepping your tofu. Crumble it with a fork (or with your hands) and place into a large container. Toss it with paprika, nutritional yeast, garlic powder, and a little sea salt. Spread on a lined baking tray and bake at 400F for 25 minutes. This will make the tofu absorb the flavors and crisp up.
In the meantime, prepare the rest of the ingredients. Dice and chop your veggies, mushrooms, and herbs. Prepare the seasonings, flour, red wine and broth.
Place a pot over medium heat. Add the onion, carrot, celery, potato & garlic. Sauté with a splash or water until slightly softened.
Add red wine, tomatoes, mushrooms, tomato paste, thyme, paprika, garlic powder, and nutritional yeast. Simmer until the wine has diluted significantly and the vegetables have softened.
In a separate container, whisk the flour with the vegetable broth. Make sure there are no lumps or flour streaks. Add it to the pot. Bring to a simmer and cook, uncovered, for about 20 minutes. If desired, thicken with more flour or cornstarch.
Finally, add the peas, tofu, kale, and fresh parsley to taste. Stir until the peas and have thawed and the kale has wilted. Enjoy immediately.
Hack It!
- This warming stew can be served on its own, with a slice of your favorite bread, or with a side of rice or quinoa. Yum!
- Can’t have soya? No worries. Instead of tofu, add some beans, lentils, or chickpeas.
- If you prefer not to add red wine into your stew, replace it with 2 tbsp of balsamic vinegar.
- You don’t even have to stick to the exact veggies listed in this recipe! If you have some sad-looking spinach in your fridge, you can add it instead of kale. Or you can add it alongside kale! Same goes for most veggies that just need to be used before they go bad.
Store This Recipe
Gut healing vegan stew can be refrigerated and stored for up to 4-5 days. If you make a large batch, you can divide into portions and freeze. Alternatively, you can pre-chop many of the ingredients (e.g. carrots, onions, garlic) and freeze them. When it’s time to make the stew, let them thaw out before adding to a warm pan.
Other Recipes You’ll Love
- Creamy Vegan Cauliflower Curry
- Vegan Hamburger Helper
- Vegan One-Pot Pasta
- Roasted Vegetable Bisque
- Vegan Cabbage Soup
If you enjoy easy plant-based recipes like this one, check out PlantYou meal planner! It’s a digital planner that allows you to customize your weekly menu by choosing from over 450 delicious vegan meals. In addition, all recipes are made with whole foods and widely available ingredients.
The Recipe: Gut Healing Vegan Stew
Ingredients
Tofu
- 375 g firm tofu, one block, crumbled
- 1 tsp paprika
- 1 tsp nutritional yeast
- 1 tsp garlic powder
- sea salt, to taste
Soup
- 2 carrots, sliced
- 1 yellow onion, diced
- 1 potato, chopped
- 4 cloves garlic, minced
- 2 stalks celery, chopped
- ¼ cup red wine
- 2 tomatoes, diced
- 1 cup cremini mushrooms, chopped
- 1 tbsp tomato paste
- 1 tbsp dried thyme
- 1 tbsp paprika
- 1 tbsp nutritional yeast
- 1 tsp garlic powder
- ⅓ cup whole wheat flour
- 6 cups vegetable broth
- 1 ½ cups frozen peas
- 2 cups kale, chopped
- ⅓ cup italian parsley, chopped
Equipment
- chopping board
- knife
- Large container
Instructions
- Break up a block of extra firm tofu and toss it with paprika, nutritional yeast, garlic powder, and a little sea salt. Bake this at 400F for 25 minutes.
- In a pot over medium heat, sauté the onion, carrot, celery, potato & garlic in a splash or water until slightly softened.
- Add the red wine, tomatoes, mushrooms, tomato paste, thyme, paprika, garlic powder and nutritional yeast. Simmer until the wine has diluted significantly and the vegetables have softened.
- In a separate container, whisk the flour with the vegetable broth and add it to the pot. Bring to a simmer and cook, uncovered, for about 20 minutes. Thicken as needed with more flour our cornstarch.
- Add in the peas, tofu, kale, and fresh parsley to taste. Stir until the peas and have thawed and the kale has wilted. Enjoy immediately.
Hi. How much of the thyme, nutritional yeast and paprika should be tossed with the tofu prior to baking? The total amount is stated in the recipe but the directions have the spices added to the tofu and then added to the soup – I wondered if you could give exact ratio?