Vegan Irish Stew
My recipe for vegan Irish stew is so comforting. A bowl of vegan Irish stew is so satisfying and brimming with nutritious humble plant-based goodness.
Vegan Irish stew is an inexpensive meal, utilises everyday ingredients, and is quick to prepare. What’s not to love?
Irish stew is a staple go-to-meal with my family especially during the autumn and winter months.
We lived in Northern Ireland for some time so we love Irish Stew especially with a hunk of rustic Vegan Irish Soda Bread.
What is Irish Stew?
Irish Stew as the name suggests originates from Ireland!
However, in today’s globalized world people all over the planet enjoy steaming-hot bowls of Irish Stew.
Traditionally, Irish Stew is prepared using mutton or lamb, and potatoes.
Possibly with the odd carrot or two thrown in.
Since the 16th Century, the potato has been Ireland’s most popular food staple.
Sir Walter Raleigh (1552-1618) returned from exploring the Americas with the first potatoes!
It is believed Raleigh was the first to plant potatoes in his home garden in Cork, Ireland.
Combining mutton and potatoes made for an economical and filling dish as it sustained many poorer families for centuries.
A shortage of potatoes was disastrous for the Irish population during the 1845-1849 potato famine.
Nowadays, the humble potato is still centre stage within cuisines around the world. Especially Irish stew!
My vegan Irish stew recipe subs out the meat and utilises dried soya chunks.
Dried soya chunks are a textured vegetable protein (TVP) that is usually made from one ingredient: defatted soya flour.
Soya chunks are not the most appealing looking ingredient.
But seriously, they actually taste good if prepared properly as the chunks soak up any liquid or sauce flavour that you add to the dish.
TVP chunks pack a protein punch as a 100 grams of dry TVP adds 51.1 grams of protein to your dish! So TVP is perfect for vegans looking for high protein plant-based food.
Meat manufacturers even use TVP to bulk up meat products!
Vegan Irish Stew
Serves 4 hearty bowls!
Serve with a hunk of rustic Irish Soda Bread for a more authentic experience!
Perfect for St Patricks Day on the 17th march!
- Large Saucepan/Stew pan
- 100 grams Dried soya chunks Alternatively use 300 grams of fresh/frozen vegan/vegetarian meat-free chunks/pieces. Cooking time will be less so add these half way through cooking.
- 500 grams Potatoes About 4-5 cups. Chopped into big chunk size pieces. I tend to leave the skins on if they are unblemished. Use new potatoes or baby potatoes if possible. Leave little potatoes whole.
- 1 medium Onion Or about 1 cup/115 grams. Rough chopped.
- 6 cloves Garlic Chopped small. Or use 4 cloves. My family just enjoys lots of garlic! Plus it may help to prevent colds and flus so I chuck lots in whenever possible!
- 2 Medium Carrots about 290 grams/ 2 full cups. Chopped into large chunks.
- 85 grams Kale About 1 packed full cup. Washed, tough stalks removed and chopped.
- 2 cubes Vegan stock cubes I used vegan Organic Marigold stock cubes. Plus 1.5 litres of boiling water. And salt and pepper to taste.
- 1 tablespoon Tamari this is a soy sauce which is gluten-free and has less sodium. Alternatively use a light soy sauce.
- 1 tablespoon Worcester sauce Use a vegan brand. This can be an expensive purchase but its worth the investment as a small bottle will flavour many meals. Alternatively replace with a tablespoon of light soy sauce or liquid aminos if you have a bottle.
- 1 teaspoon yeast extract or Marmite. This provides a meaty taste to the TVP chunks.
- 2 Bay leaf's
- 1 ½ teaspoons dried thyme or use a few sprigs of fresh.
- To your saucepan add the dried TVP chunks and cover with 8 cups/2 litres of boiling water. Mix through the yeast extract, bay leaf's, thyme, tamari, Worcester sauce and stock cubes.Leave for 15 minutes while you prepare the rest of the ingredients.
- Add the carrot, onion, garlic, potatoes. Mix.
- Pour in 1.5 litres of boiling water.Bring to the boil.
- Simmer for 40 minutes.
- Add the kale and simmer for 5 minutes.
- Taste the gravy-stock and add salt and pepper if desired.
- Add all the ingredients minus the pieces to a saucepan and bring to the boil, lower the heat and simmer for 20 minutes. Add your vegan pieces and continue simmering for 20 minutes. Add the kale and simmer for 5 minutes. Serve!
The following nutritional data is for guidance only and is not exact as ingredients vary.
Vegan Irish Stew Recipe Notes
- Vegan Irish stew tastes even more delicious the next day if in the unlikely event there are any leftovers! My son usually has the leftovers, if any, the next day for lunch with some bread to soak up the delicious stew liquid.
- Next time I make Irish stew, I am going to double the ingredients to ensure more leftovers for the next day!
- For a gluten-free Vegan Irish stew check the stock cube ingredients as well as any flavourings added. Tamari is a soy sauce that is usually gluten-free but just incuse do check the bottle carefully!
- Irish stew should keep fresh for up to 3 days stored in a sealed container within a refrigerator.
- Freeze portions for future super-quick meals. Just defrost and reheat until piping hot.
- A dash of brown or tomato sauce is a tasty addition to your prepared bowl of Irish stew.
- Increase the dishes Iron content and sprinkle over some chopped parsley!
- A yummy serving suggestion for the Irish stew is homemade Scottish Oatcakes and a wedge of plant-based cheese. Find my easy Scottish Highland Oatcake recipe here.
- My vegan Irish Soda bread recipe will be added soon!
Looking for more easy vegan meal ideas?
My quick and easy Vegan Mongolian Beef and Broccoli recipe is a must try!
For a healthy, plant-based snack that can help curb cravings and help keep you feeling full, try my Healthy Vegan Trail Mix. So good!
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