Vegan Veggie “Beef” Stew - A Comforting and High-Protein Vegan Soup

A Healthy, Hearty, and Delicious Vegan Soup Recipe

Prep time 10 minutes | Total Time 30 minutes

This delectable seitan-based veggie “beef” stew is one of the first vegan soup recipes that I learned to make and it is still a favorite in my house 20+ years later!

Seitan, known for its high protein content, serves as the star ingredient in this comforting and healthy soup. Packed with wholesome vegetables and savory broth, this stew is not only nourishing and incredibly flavorful but it also supports a healthy immune system.

This is a great plant-based starter recipe but also one you will keep making time and time again. The best part is if you are looking for recipes for meal prep so you have plenty for leftovers throughout the week, this recipe is for you!

It only takes about 30 minutes to make a huge batch that will provide you with delicious and healthy vegan meals for the entire week.

Ingredients

• Avocado oil or another high smoke point oil (or vegetable broth if you don’t use oil)

• 1/2 onion, diced

• 2 cloves garlic, minced

• 1 jalapeno, diced

• 1/2 red pepper, diced

• Seitan - 1 8oz. package (I like Upton’s or West Soy)

• 4 cups vegan beef broth

• 14 ounce can fire-roasted diced tomatoes

• 1/2 head cauliflower, cut into small pieces

• 1 to 2 medium potatoes, diced

• 1 head of kale, chopped into fine/small pieces

• 1 teaspoon dried sage

• 1 teaspoon dried oregano

• 3/4 teaspoon fennel powder 

Instructions

1. Dice the onion and let it saute until translucent over medium-low heat in a dutch oven (or soup pot) for about 10 minutes

2. While the onion is sauteing you can chop up your other veggies

3. When the onion is translucent add the chopped garlic and saute until until fragrant - about 30 seconds to one minute

4. Add in the diced jalapeno and diced red pepper and saute for a minute or two

5. Chop your seitan into medium sized chunks (about 1 inch in size) and add to the pot with the vegetables - toss the seitan and vegetable mixture until well-mixed

6. Add in one 14 ounce can of fire-roasted diced tomatoes

7. Add in the diced cauliflower and the diced potatoes

8. Stir everything to be sure it is mixed well and coated with the oil and veggie mixture

9. Add in 4 cups of vegan “beef” broth

10. Add in the spices (oregano, sage, and fennel) and mix well

11. Cover your stew and let it simmer over medium heat for about 20 minutes or until the cauliflower and potatoes are tender

12. Add in the chopped greens (kale or spinach)

13. Let cook for another 3-5 minutes until the greens are wilted and cooked down

14. I like to top this with my homemade vegan parmesan and serve with a side of really good bread

15. Enjoy!

Notes and Adjustments:

The beauty of this recipe is you can literally use any vegetables that you want to use or have on hand. I always advocate for using a variety of colors because differently colored vegetables provide different nutrients.