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    Oh My Veggies » Vegetarian Recipes » 30 Minutes or Less

    Vegetable And Pea Stew

    Published: Apr 2, 2020 · by Nicole · Updated: Oct 4, 2023 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe

    Serve this vegetable and pea stew for a comforting and flavorful vegan dinner. Made in under 25 minutes from simple and accessible ingredients, this recipe is perfect for batch cooking and meal prep. It's gluten-free, too.

    Vegetable and pea stew vegan

    Who else here is obsessed with stew? I can't get enough of it. Literally any time I have leftover veggies sitting in the fridge, I turn to making stew as my go-to solution. There are just so many options and the flavors that come out during the cooking process never get old.

    In my opinion, stews need to be warming, intensely savoury, and thick. This pea stew with lots of vegetables delivers in all of those areas and will leave you coming back for seconds every time! Whether it's soup season or the middle of summer, you need to add this one to your dinner rotation regardless.

    Vegetable stew with peas, spinach and carrots

    Vegan pea stew with vegetables

    My love for soy mince goes waaay back to my early vegan days. I was in the phase where I discovered just how many new ingredients the vegan world opened up, and immediately jumped to try out soy mince when I saw it at a health food store. Since then, I have never gone back and use it a lot to make comforting dishes such as spaghetti bolognese.

    Bowl of vegan stew with spinach

    It works as a great meat replacement for making a meatless stew that can impress any omnivore. You simply soak it in warm water for around 5 minutes, and after that it's ready to use in any way you want. It gives stews a natural thickness and a great texture, so this pea stew is a great recipe to try if you're new to vegan cooking.

    If you have 30 minutes to spare and want something quick and delicious, this is THE one to try out. Serve it for your weeknight meals, and cook a large batch to have a family-friendly dinner ready to go for several days, as this recipe is excellent for batch cooking and doesn't lose any flavor.

    Ingredients and substitutions for this vegan stew

    Ingredients for a vegetable stew
    • Soy mince. You can also use soy chunks, which may need a little bit more soaking in order to not impact cooking time.
    • Olive oil for cooking the vegetables. Use a good quality olive oil for the best flavor.
    • The vegetables: I used garlic, onion, fresh tomatoes, carrots and broccoli. You can use any other vegetables of your choice, but be sure to use a generous amount because they help to make the stew much more hearty and satisfying.
    • Tomato paste. This will help add tanginess and richness.
    • Spices: paprika and cumin. These work together really well to create a deep earthy flavor.
    • Nutritional yeast. This ingredient is perfect for adding a slight cheesy flavor to this pea stew.
    • Mushrooms. I used button mushrooms, but oyster and shiitake varieties work as well.
    • Coconut milk. You can use full fat or light. If you can't eat coconut milk, substitute for any other plant based milk of your choice.
    • Vegetable stock.
    • Sriracha. Adjust the amount that you use depending on your preferred level of spice.
    • Green peas. You can use either frozen or tinned peas, depending on preference and what you have available.
    • Spinach. Kale also works as an amazing leafy green that is stirred in right at the end.
    • Lemon juice. This is also stirred in at the last minute for a great finishing touch and a hint of tanginess.

    How to make the best vegan pea stew

    Start by heating the olive oil in a large pan over a medium-high heat for around 30 seconds. Add the garlic, onion, tomatoes, tomato paste, paprika, cumin and nutritional yeast. Cook for 5 minutes, until fully softened and fragrant.

    Tomatoes in a frying pan
    Stew with soy mince in a frying pan

    Meanwhile, soak the TVP in twice the amount of water (in cups) for around 5 minutes. Drain if necessary before using.

    Now add the mushrooms, carrots and broccoli. Cook for around 2-3 minutes more, stirring frequently.

    Add the TVP, coconut milk, vegetable stock and sriracha. Lower the heat to a medium, and simmer for 15-20 minutes, stirring occasionally. Add more vegetable stock if necessary.

    Vegetable stew with spinach in a frying pan

    Add the green peas and spinach. Stir for a few minutes more, until the spinach had wilted and the peas are bright green. Before serving, squeeze in the lemon juice and season to taste with salt and pepper.

    How to serve vegan stew

    You can eat this pea stew just by itself, as it's already super tasty and filling. However, you can serve it over a bed of rice of your choice, with some noodles, as a pasta sauce, or with some vegan cornbread on the side.

    Bowl of soy mince stew with rice and avocado

    To garnish, sprinkle on some chilli flakes for extra spice, nutritional yeast for cheesiness, or coriander (cilantro) for vibrancy and extra flavour. I also love adding a dollop of vegan yoghurt or delicious chunky guacamole.

    How to thicken stew

    I find that as long as you cook it for long enough and don't add too much liquid, this pea stew thickens up nicely by itself. Make sure not to add too much liquid at the start - it's best to start with a small amount, and add more if it starts to look too dry.

    However, if you want to, you can stir in around 2 tbsp of cornstarch or flour of your choice for an even thicker texture.

    Vegetable and pea stew vegan

    Instructions for storage and freezing

    This stew keeps really well in the fridge for up to around 4-5 days. You can reheat it on the stove until fully warmed through, and add more liquid if necessary.

    Soy mince stew with rice in a bowl

    This is also a freezer-friendly recipe. Store it in individual freezer bags, leaving some room for the liquid to expand. Allow to thaw fully in the fridge before reheating on the stove and adding extra liquid.

    Other amazing vegan soups and stews

    • Vegan gnocchi soup with kale is ready in 20 minutes and packed full of flavor!
    • You just can't go wrong with amazing vegan lasagna soup.
    • Make vegan chickpea stew for a cozy weeknight dinner.
    • My butter bean sweet potato stew is a reader favorite!
    • This eggplant stew is one of my newest Fall favorites!
    Vegetable and pea stew vegan

    Let me know in the comments - what's your favourite comforting and easy dinner? If you give this vegan soy mince and pea stew recipe a go, be sure to tag me on Instagram (@ohmyveggies) so I can see your creations, and leave your feedback in the comments below!

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    Recipe

    Vegetable And Pea Stew (Vegan)

    Serve this vegetable and pea stew for a comforting vegan dinner. Made in under 30 minutes from simple and whole pantry ingredients, this recipe is perfect for batch cooking and meal prep. Also gluten-free.
    Print Recipe Pin Recipe Email Recipe
    Prep Time: 0 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 30 minutes minutes
    Course: Main Course
    Cuisine: Vegan
    Diet: Vegan, Vegetarian
    Keyword: broccoli, carrot, coconut milk, cumin, earth of maria, nutritional yeast, paprika, Peas, Spinach, sriracha, to move, tomatoes, TVP
    Servings: 4
    Calories: 492kcal
    Author: Oh My Veggies

    Equipment

    • Non-stick saucepan

    Ingredients

    • 1 tbsp olive oil
    • 2 cloves garlic minced
    • 1 large onion diced
    • 2 cups tomatoes diced
    • 2 tbsp tomato paste
    • 1 tsp paprika
    • 1 tsp cumin
    • 1 tbsp nutritional yeast
    • 1 ½ cups textured vegetable protein
    • 1 cup mushrooms chopped
    • 2 large carrots peeled and chopped
    • 2 cups broccoli florets
    • 1 can coconut milk
    • 2 cups vegetable stock
    • 1 tbsp sriracha
    • 2 cups green peas
    • 3 cups spinach chopped
    • 1 lemon juice of
    • salt and pepper to taste

    Instructions

    • Heat the olive oil in a large pan over a medium-high heat for around 30 seconds. Add the garlic, onion, tomatoes, tomato paste, paprika, cumin and nutritional yeast. Cook for 5 minutes, until fully softened and fragrant.
    • Soak the TVP in twice the amount of water (in cups) for around 5 minutes. Drain if necessary before using.
    • Add the mushrooms, carrots and broccoli. Cook for around 2-3 minutes more, stirring frequently.
    • Add the TVP, coconut milk, vegetable stock and sriracha. Lower the heat to a medium, and simmer for 15-20 minutes, stirring occasionally. Add more vegetable stock if necessary.
    • Add the green peas and spinach. Stir for a few minutes more, until the spinach had wilted and the peas are bright green. Before serving, squeeze in the lemon juice and season to taste with salt and pepper.

    Video

    Notes

    • If you want a thicker stew, around minutes before the end of the cooking process stir in 2 tbsp cornstarch or flour.
    • This stew keeps well in the fridge for up to around 4-5 days. You can reheat it on the stove until fully warmed through, and add more liquid if necessary.
    • You can freeze this stew for up to 2-3 months. Store it in individual freezer bags, leaving some room for the liquid to expand. Allow to thaw fully in the fridge before reheating on the stove and adding extra liquid.

    Nutrition

    Calories: 492kcalCarbohydrates: 45gProtein: 29gFat: 25gSaturated Fat: 19gSodium: 704mgPotassium: 1266mgFiber: 16gSugar: 18gVitamin A: 10220IUVitamin C: 111mgCalcium: 238mgIron: 10mg
    Craving more veg-friendly recipes? Shop our collection of vegetarian and vegan cookbooks, including our new Vegan Thanksgiving and Vegan Christmas cookbooks!
    « Spiced Sweet Potato Caramels
    Strawberry Mimosa Cupcakes »

    30 Minutes or Less, Earth of Maria, Gluten-free Vegan Recipes, Vegan Dinner Recipes, Vegan Meal Prep, Vegan Recipes, Vegan Weeknight Meals, Vegetarian Recipes broccoli, carrots, coconut milk, Green peas, mushrooms, nutritional yeast, spinach, sriracha, tomatoes, TVP

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    Nicole is a life long vegetarian and the author of the popular vegan cookbook, Weeknight One Pot Vegan Cooking. She loves sharing her recipes and showing the world just how easy and delicious meatless meals can be!
    Learn more here.

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