Vegan Irish Stew

This Vegan Irish Stew is so yummy and easy! And it’s done in just 30 minutes. And I’ve even included meal prep tips so you can make meal prep extra easy as well.

Vegan and vegetarian stews are packed with veggies and flavor. And this one also gets a healthy dose of Guinness beer (I have given substitutions if you don’t like beer). Making it a hearty and flavor packed Irish Stew!

Vegan Irish Stew

What I love most about this vegan stew, is that it’s just 137 calories per cup. Which means I can have about 3 cups without breaking my “calorie budget”.

Vegan Irish Stew

Ingredients in Vegan Stew

With so many veggies in this yummy Irish stew, there is room for substitutions. If you don’t like or have parsnips, you can substitute them for potatoes or carrots.

You can use white or yellow onions and whatever mushrooms are on sale.

Vegan Irish Stew

Shopping List for Vegan Stew:

  • Olive oil spray
  • 1 yellow onion
  • 2 celery stalks
  • 4 garlic cloves
  • ¼ cup all-purpose flour (or gluten-free)
  • 4 cups vegetable broth
  • 1 cup stout beer (like Guinness) or gluten-free stout beer
  • ⅓ cup tomato paste
  • 3 carrots 
  • 2 parsnips 
  • 8 oz mushrooms 
  • 2 gold potatoes
  • 2 bay leaves
  • 2 teaspoons brown sugar
  • ½ teaspoon fresh thyme (or 1 teaspoon dried)
  • ½ teaspoon salt
  • ¼ teaspoon pepper

How to Make Vegan and Vegetarian Stew

You can easily store leftovers for meal prep lunches and dinners. And it freezes very well too, so you can store it for up to a month.

Meal Prep Tips:

  1. Cook the vegan stew according to the directions below.
  2. Cool completely.
  3. Add 1-3 cups (depending on how large of a serving you want) to individual meal prep containers.
  4. OR Move to one large container or freezer bag for a family sized meal prep dinner.
  5. Will hold for 4-5 days in the fridge, or 1 month in the freezer.
  6. To reheat, add to a sauce pot and bring to a simmer, or microwave 1-2 minutes thawed, or 3-7 minutes frozen (microwaves vary).
Vegan Irish Stew

How to Make Vegan and Vegetarian Stew:

  1. Heat a large pot over medium-high heat. Spray with olive oil, and add the celery and onion.
  2. Cook for 5 minutes, stirring often, until the onions are soft and translucent.
  3. Add in the garlic and the flour and cook for 1-2 minutes until the garlic is fragrant.
  4. Add 2 cups of broth to the pot and scrape the bottom to dislodge any browned bitts.
  5. Pour in the remaining broth, beer, and the tomato paste. Mix until the tomato paste is incorporated.
  6. Add in the mushrooms, potatoes, bay leaved, sugar, thyme, salt and pepper.
  7. Bring to a simmer and cook for 15-20 minutes.
  8. Taste and add more salt, pepper, or sugar (if the beer made it too butter) as needed 1/8 teaspoon at a time.
  9. Serve hot, or store in meal prep containers.

Vegan Irish Stew Recipe

This yummy vegan stew is perfect with a slice of bread! It’s just 137 calories per cup, leaving you lots of calories for seconds, or bread.

More Healthy Plant Based Dinners:

Vegan Irish Stew

The BEST Vegan Irish Stew

Audrey Johns
This Vegan Irish Stew is just 137 calories per cup! And yes, we will use real beer in this recipe!
With all of these yummy veggies, you will be getting a nutrition packed meal, and it's so low in calories that you can have seconds and thirds without guilt!
Special Tip: If you don't want to use beer, add in 1 additional cup of vegetable broth along with 1 teaspoon balsamic vinegar.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine American, Irish
Servings 7 servings
Calories 137 kcal

Ingredients
  

  • Olive oil spray
  • 1 yellow onion chopped
  • 2 celery stalks chopped
  • 4 garlic cloves minced
  • ¼ cup all-purpose flour or gluten-free
  • 4 cups vegetable broth
  • 1 cup stout beer (like Guinness) or gluten-free stout beer
  • cup tomato paste
  • 3 carrots peeled and cut into chunks
  • 2 parsnips peeled and cut into chunks
  • 8 oz mushrooms halved
  • 2 gold potatoes peeled and cut into chunks
  • 2 bay leaves
  • 2 teaspoons brown sugar
  • ½ teaspoon fresh thyme minced (or 1 teaspoon dried)
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Instructions
 

  • Heat a large pot over medium-high heat. Spray with olive oil, and add the celery and onion.
  • Cook for 5 minutes, stirring often, until the onions are soft and translucent.
  • Add in the garlic and the flour and cook for 1-2 minutes until the garlic is fragrant.
  • Add 2 cups of broth to the pot and scrape the bottom to dislodge any browned bitts.
  • Pour in the remaining broth, beer, and the tomato paste. Mix until the tomato paste is incorporated.
  • Add in the mushrooms, potatoes, bay leaved, sugar, thyme, salt and pepper.
  • Bring to a simmer and cook for 15-20 minutes.
  • Taste and add more salt, pepper, or sugar (if the beer made it too butter) as needed 1/8 teaspoon at a time.
  • Serve hot, or store in meal prep containers.
Keyword Irish Stew, Plant Based Stew, Vegan Stew, Vegetarian Stew

Nutrition in Vegan Stew Recipes

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Vegan Irish Stew

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