By Natalie Toney, M.F.A., C.H., Healthy Planet Food Editor
Spring is nearly here, and as we look for the sun peeking through and parting the heavy clouds of Winter, we all know that snow laden days linger about in the Midwest well through March, even into April. What better way to keep the whole body and spirit warm than a comforting bowl of vegetable soup or stew. With St. Patrick’s Day mid-month, it’s a perfect time to make a vegan version as grand as the traditional Irish favorite!
Loaded with the hearty goodness of potatoes, carrots, celery, mushrooms, and onion, you won’t even miss any meat-especially with the rich, creamy flavor of stout (non-alcoholic works just as well!), melded in with the other seasonings. While stout certainly isn’t a “health food”, and I would never tout it as such, it does have protein, folate, B vitamins, and antioxidants, many having less calories than some lagers. For those who need to omit it altogether for allergen or other purposes, simply adjust the other liquid ingredients to your preference and your stew will still be every bit as savory. Where the nutrients and vitamins really shine through is in the array of vegetables, and of course any listed in the ingredients can be swapped out for others, or in addition to them. Vegetable stew and soups were originally created as a way to use what was on hand, leftover, or in season, and it’s common for cabbage, green beans, peas, shallots and such to be used as well. Serve with a side of soda bread or colcannon (both recipes in March editions of Healthy Planet archives), and finish with a fruit crumble or pie-after all, ”Pi” day is just a few days earlier, and recipes for GF crumble or cobbler, and pie can also be found in HP archives along with healthy pizza options!
Celebrating St. Patrick’s Day, or any day, may gladness fill your heart, and good health come to you, while enjoying a delicious meal of vegan Irish stew!
Tips: Caramelizing the onions, and browning veggies before adding tomato paste, flour, and liquids adds depth and richness to stew. Leave peeling on potatoes for additional nutrients and flavor. Any of the vegetables can be modified or substituted for others, though the remaining ingredients will need to be adjusted. Non-alcoholic stout is available and has about the same flavor profile( this can be used for cakes, breads, etc.as well).Soy/veggie based protein can be added, as can lentils,(lean beef or lamb, if preferred)-again adjust remaining ingredients and seasonings. A bit of brown sugar reduces any bitterness and brings out the sweetness of the vegetables. If needed, use a bit of cornstarch or arrowroot for increased thickness.
Ingredients:
- 3 lg. Carrots, chopped
- 4 Celery stalks, chopped
- 3-4 med. Red or yellow (or both) potatoes, chopped in chunks w/peeling on
- 1-2 Leeks
- 1 med. yellow onion, (cut to preferred size)
- 2 C. Bella or button mushrooms, chopped or sliced in quarters/halves
- 3-4 Garlic cloves (to taste)
- 1/4 C. All-purpose Gluten-Free flour (can be omitted for more soup like consistency)
- 4 C. Vegetable broth
- 1 Pint stout, or non-alcoholic stout
- 2 Tbsp. Tomato paste
- 1 Tbsp. Olive oil
- 1-2 lg. Bay leaves
- 1 tsp. Thyme (if using fresh use a little more)
- 1 Tbsp. Parsley
- 1-1 1/2 tsp. Sea salt (or to taste)
- 1/2 tsp. Black pepper (to taste)
- 1 tsp. Brown sugar (opt.)
- 1 Tbsp. Soy sauce, Worcestershire sauce, or coconut aminos ( opt. for savory umami taste)
Directions:
Add oil (or butter if preferred) to a pot or Dutch oven, and cook onions for about five minutes, or they start to brown and become translucent. Add celery, leeks, and garlic, cook a few more minutes, stirring frequently, then add in rest of vegetables and continue for another 5 -7 min. (or until they begin to caramelize),continuing to stir. Mix in seasonings, (and any veggie-based protein, lentils, or meat at this time if desired) and cook for 3-4 min or longer depending upon ingredients. Add tomato paste and flour (if using) and combine everything thoroughly. Pour in stout (or non-alcoholic stout) and vegetable broth, stir well, getting any bits from the bottom of the pot loose and stirred in as well. Add brown sugar, and simmer with lid on for about an hour, stirring occasionally. You can continue to simmer on low until ready to serve. Refrigerate for up to 3-5 days. Freeze 6-8 mos. Yields about 6 servings.