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hearty vegan pantry stew ingredients carrots potatoes and onions.
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Hearty Vegan Pantry Stew

When fresh ingredients are scarce, this hearty stew is a winner!
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Main Dish
Cuisine: American
Diet: Vegan, Vegetarian
Servings: 4 people
Calories: 308kcal


  • 3 cups water or broth
  • ¼ cup dried mushrooms broken into small pieces (optional)
  • 8 oz tempeh or your favorite protein
  • 2 large carrots sliced
  • 2 medium potatoes diced
  • 1 large onion chopped
  • ½ cup ketchup or tomato paste
  • ¼ cup Bragg Liquid Aminos or tamari or soy sauce
  • 1 tsp garlic powder
  • 1 tsp dried tarragon
  • ¼ tsp ground black pepper
  • ½ cup frozen green peas
  • ¼ cup flour
  • cup cold water
  • 1-2 tbsp fresh parsley minced (optional)


  • Add everything through the black pepper to a pot, bring to a boil, then reduce heat and simmer, covered, until the vegetables are tender, about 30 minutes, stirring occasionally.
  • In a small bowl, whisk together the flour and cold water until smooth.
  • When vegetables are tender, add peas to the pot and stir. Let them heat up for a minute or so. Now add the flour mixture and stir. Continue to simmer until the stew thickens.
  • Taste for seasoning and adjust if needed. Serve topped with parsley, if desired.



Sodium: 1358mg | Calcium: 102mg | Vitamin C: 34mg | Vitamin A: 5339IU | Sugar: 7g | Fiber: 6g | Potassium: 915mg | Calories: 308kcal | Saturated Fat: 1g | Fat: 7g | Protein: 18g | Carbohydrates: 45g | Iron: 3mg