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Gut Healing Vegan Stew

Gut Healing Vegan Stew

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A comforting stew packed with fiber and other nutrients
Course dinner, lunch
Cuisine American
Keyword budget friendly, dietary fiber, easy vegan recipe, fall recipe, fiber, stew, vegan stew, vegetable stew, winter recipe
Prep Time 20 minutes
Cook Time 45 minutes
Servings 6
Calories 209.1
Author Cat Gavriusova

Equipment

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

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.

Nutrition

Calories: 209.1kcal | Carbohydrates: 32.4g | Protein: 12.6g | Fat: 3.7g | Saturated Fat: 0.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 0.8g | Sodium: 1008mg | Potassium: 769.4mg | Fiber: 6.5g | Sugar: 8.4g | Vitamin A: 7230.4IU | Vitamin C: 65.9mg | Calcium: 173.3mg | Iron: 3.8mg