My Irish mum has a gift for creating delicious and satisfying meals! She is one of those gifted people that can effortlessly throw together a delicious meal without using a recipe and when I became a vegan as a teenager, she quickly adapted her cooking without sacrificing nutrition or flavor!
Below are some of the tips I’ve picked up from watching my mum in the kitchen. The best stew you can make is one that you create yourself so why not try some of the tips below next time?
1. Onions, leeks, and garlic are great foundational veggies and the basis of every vegan stew.
Experiment with different types of onion and more often than not, you can add a few extra cloves of garlic! If you’re not a fan of onions but don’t want to miss out on the flavor that they add then you can try using finely diced onions. They will almost disappear by the time the stew has finished cooking.
For those on a FODMAP diet, using leeks in place of onions is a good option as they contain fewer fructans and are easier to digest. I love the meaty texture of leeks and always add extra!
Red onion adds color to soups and stews though the color will fade slightly.
2. Legumes are an excellent base for vegan stews.
Legumes add texture and important protein. You can use canned, dried, or already cooked legumes or prepare and freeze them ahead of time in portion sizes for easy use.
Small lentils, like red lentils, don’t require soaking and are great for adding protein to last-minute meals. They can also help to thicken up a stew.
You can mix different types of beans and lentils for variety, to build flavor, and add depth and texture for a hearty vegan stew. Beans handy to have at home include black beans, kidney beans, mung beans, white beans, pinto beans, and butter beans.
3. Use processed meat substitutes sparingly
Most meat substitutes on the market are heavily processed and lack nutrition. On occasion, they can be used to add a satisfying bite, like in this Vegan Beef Stew.
There is a wide variety of meat substitutes available on the market nowadays. These can add a satisfying bite to stews, but I recommend that you coo these separately according to the instructions and add them at the end of the cooking time, as in the recipe above.
Tofu croutons are a great alternative, as they can be flavored to suit the stew that you are making. Roasting tofu in the oven also changes the texture significantly from soft to a little chewy.
3. Adding vegetable bouillon powder to your stew can really enhance the flavor.
The best stews use homemade vegetable broth as a base, but understandably we don’t always have time to make one. There are many great vegan bouillon options of the market nowadays and using these can make it easy to whip up a tasty vegan dinner .
Make sure to check the label for monosodium glutamate or other names of additives you might want to avoid. Stock cubes and bouillon can also contain high amounts of salt, so adjust the amount of salt in your recipe accordingly.
I recommend bouillon powders that don’t have salt because you can add extra if a soup or stew needs a little help in the flavor department.
4. Mushrooms are an excellent source of natural umami
Adding mushrooms is a great way to enhance the flavor of your stew. Dried mushrooms are fantastic and easy to have on hand. You can chop them really small if you’re not a fan of mushrooms. Fresh mushrooms such as champion and chantarelle add a delicious meaty bite. There are few things as satisfying as a hearty mushroom stew! However, a warning against using frozen mushrooms as they tend to have an unpleasant consistency. I have never succeeded when using them.
5. Don’t skimp on the herbs and spices!
Don’t be afraid to use extra herbs and spices when cooking vegetarian and vegan stews. The water content in the vegetables means that a stew often needs additional flavoring. Use fresh herbs when you can, as they add nutrients. Keep a stock of dried herbs on hand too. Rosemary and thyme add warm, earthy tones, whereas coriander and basil add a refreshing and light flavor. Dry herbs can lose flavor if they have been around for a while, don’t be afraid to taste them to be sure they will still add flavor.
6. Choose an unrefined, mineral-rich sea salt if you can find one.
Salt is one of the key ingredients when making any soup or stew. A good quality sea salt tastes great and contains essential minerals.
7. Add nutritious and fiber-rich veggies
Aim to make a veggie-packed stew. If you don’t have fresh vegetables available, don’t be afraid to use the tired-looking veggies lying in the fridge. They often make great stews! You can also experiment with frozen vegetables, such as frozen cauliflower and frozen peas, added at the end of cooking time. So delicious!
When adding vegetables that contain a lot of water, like courgettes and aubergines, let them "sweat" for a while to concentrate their flavors.
Celery is another great vegetable that adds rich flavor and texture to your stew. You can vary how fine you chop the vegetables depending on how much time you have and if you like chunky vegetables. I think chunky vegetables make for great comfort food.
Cabbage is full of vitamin C, as are brussel sprouts. You can either sauté a little with the onions or add it towards the end of cooking to preserve a little crunch. I also love to top off stews and soups with finely sliced cabbage.
Green beans also add color and texture but are easily overcooked. I recommend adding these toward the end of cooking time.
Root vegetables make a hearty stew, and you can use a variety, including celery root, parsnip, and turnip.
8. Grains and potatoes are great for thickening your stew and making it more filling.
Whole grains like brown rice or wild rice, whole barley, or kammut wheat are both filling and add texture to a stew. You can add them straight into the stew towards the end of the cooking time ( following the directions on the packet), or you can cook them separately and add them to the stew.
Experiment with different varieties of potatoes, including red potatoes, new potatoes, and sweet potatoes, just to name a few.
9. Remember to use good quality veggie stock as the base of your stew.
If you have time, make your own veggie broth; it has the best flavor. You can use vegetable scraps or prepare concentrated Vegetable Builong to have on hand.
Of course, you can use store-bought products; choosing the best quality will give you the best results.
If you're on a gluten-free diet, check the labels of any bouillon or stock cubes you use, as they may contain traces of gluten.
10. Adding a creamy texture without dairy is not as complicated as it sounds!
To make a creamy vegan stew without using dairy products, make a roux using olive oil or coconut oil, plain white flour, and vegan milk or coconut milk. The roux adds just the right thickness to your stew.
Coconut cream is another great product that also adds a sweetness that compliments flavors like curry.
You can also use potato flour and cornstarch to thicken a stew.
Cornstarch - is virtually flavorless, odorless, and naturally gluten-free. I recommend starting with a cornstarch slurry of 2 teaspoons of cornstarch in 50 ml of water and adding it to the stew towards the end of cooking time. Bring to a boil until it thickens. You can add more as needed, but a word of caution - adding too much creates a gelatinous texture. It's important also to note that cornstarch is sensitive to extreme temperatures. When added to a mixture that is too hot, the molecules in cornstarch break down, causing it to release all the moisture. Freezing soups that contain cornstarch will harm the molecules, and the liquid will revert to its original state when thawed.
Potato Starch or Potato Flour - Mix 1.5 tablespoons of potato flour into a paste with 50 ml water. Add it to the stew when it's finished cooking. The sauce should thicken nicely, but you can add more. Potato starch can be a safe option for people with food allergies, as it can be gluten-free and soy-free, depending on your chosen brand. Although potato starch tends to tolerate higher temperatures better than cornstarch, it's still important to monitor the heat of your dish. When using potato starch, add it to a warm recipe toward the end of the cooking process is recommended to allow the starch to work effectively.
11. Use wine and beer to add deep flavor and a rich color
Until recently, a glass of Guinness was offered to Irish blood donors, thought to assist in their recovery. It’s not certain how much nutrition there is in the black stuff but one thing is certain – using wine and beer is a sure way to add deep flavor and rich color and is, in my experience, the best way to ensure that your stew will be a crowd pleaser!
12. Last but certainly not least – Add nutrients and variation with toppings
Top off your stew with flavors that enhance, like Sauerkraut, Kimchi, and Sprouted Mung Beans Crispy Tofu Croutons.
Pea Shoots add nutrition and flavor and are easy to grow at home! You can pair your stew with greens like baby spinach or some sourdough bread and hummus for a more filling meal.
Drizzle high-quality olive oil over the stew before serving to enhance the taste, add aesthetic appeal, and provides healthy fats.
Leave a Reply