Go Back
Print Recipe
5 from 1 vote

Healthy Vegan Stew

This Healthy Vegan Stew is loaded with veggies and flavor, with just a hint of heat. You’ll love its simple ingredients, easy prep, and delicious taste.
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: Main Course
Cuisine: American
Keyword: vegan stew recipe
Servings: 4 servings
Calories: 257kcal
Author: Tania Sheff

Ingredients

  • 1 medium onion
  • 3 tbsp. olive oil
  • 1 1/2 lbs. butternut squash, peeled and cubed
  • 3 medium tomatoes, pureed or use 1 can of tomato sauce
  • 1 1/2 lbs. zucchini, cubed
  • 2 15 oz. cans chickpeas
  • 1 14 oz. can unsweetened coconut milk
  • 1 tbsp. chipotles in adobo sauce, minced
  • 1 tsp. cumin powder
  • 1 tsp. coriander powder
  • 1 tsp. garam masala
  • 1 tsp. salt or to taste

Instructions

  • In a large pot, add the olive oil and onions. Cook the onions on the stovetop until they are soft and caramelized, stirring often to keep them from sticking.
  • Add the minced garlic, chipotle in adobo sauce, coriander, garam masala, cumin, and salt. Continue to stir until everything is mixed together thoroughly.
  • Then, add the butternut squash and tomato puree to the pot, mixing well. Cover the pot and simmer for 10 minutes. Stir.
  • Add the zucchini, chickpeas, and coconut milk, stirring until the ingredients are well-incorporated. Cover and cook for another 20 minutes, stirring occasionally. Then, stir in the cilantro.
  • Serve with some more fresh cilantro on top and enjoy.

Video

Notes

HOW TO SERVE

As is. It’s wonderful on its own, with a slice of crusty bread on the side.
With grains. Rice, quinoa, farro, bulgur, and couscous all work great with this vegan stew.
With pasta. Mix some pasta into the stew. It’s perfect this way.
With Roasted Veggies. Even though this stew is loaded with veggies, some roasted vegetables on the side add extra flavor and make a great addition.

RECIPE VARIATIONS

Spinach or Kale. These make great additions to this Vegan Stew. Add some fresh, or in a pinch, you could use frozen (just defrost and drain first).
Beans. If chickpeas aren’t your favorite, then you can use pretty much any other type of bean – kidney, navy, or black all work.
Potatoes. Add some potatoes to make this stew even more filling.
Seasonings. Adjust the seasonings to your personal taste. Add some more chilies if you like your stews spicy, or add some other favorite spices to the mix.
Herbs. Any herbs can be used to enhance the flavors. So, get creative and make this amazing Vegan Stew your own.

Nutrition

Calories: 257kcal | Carbohydrates: 36g | Protein: 6g | Fat: 13g | Saturated Fat: 2g | Sodium: 510mg | Potassium: 1339mg | Fiber: 9g | Sugar: 13g | Vitamin A: 19206IU | Vitamin C: 81mg | Calcium: 145mg | Iron: 3mg