This vegan vegetable stew is made with potatoes, corn, carrots, and celery simmered in a slightly spicy, tangy tomato base. A flavor-packed, low-calorie dinner that just happens to be vegan.
Happy Monday, all! We are on week number two of March Meatless Monday Meals and today’s recipe is one that brings back so many busy-college-student memories. Remember last week in my Slow Cooker Baked Potatoes with Broccoli and Cheese Sauce post when I mentioned I was vegan for a while in college and survived on vegan hot dogs and oreos?
That’s not 100 percent true. I also had this Mexican Vegan Vegetable Stew.
I must have made this stew at least twice a month, and at the time, it was God sent. It’s the type of recipe that get’s better with age, so I could make a pot on a Sunday and happily eat it all the way through Friday with nary a complaint.
Seriously, by the time Friday rolled around, I would practically be licking the bowl after I finished the last spoonful because I was so sad to see it go.
The garlic, cumin, and chili powder give it an intense (but not insanely spicy) flavor, that deepens and matures the longer it sits and its tomato base is tangy, sharp, and perfectly offset by the mild vegetables.
This stew makes a fantastic dinner when served with warm tortillas or my Sweet Buttermilk Cornbread Muffins, or as a delicious and healthy lunch. It’s packed with vegetables, so it’s fantastically filling, but so low in calories, you won’t feel an ounce of guilt over indulging in dessert.
Mexican Vegan Vegetable Stew is one of the few vegan things that stuck after I went back to being an omnivore. Soy ice cream is a thing of the past, and I don’t eat veggie dogs or many oreos these days, but this soup is still a favorite in the rotation.
Looking for some more Meatless Monday Meals?
- My Homemade Margherita Pizza is a huge favorite around here.
- I dare you not to enjoy my Easy Fettuccine Alfredo with Broccoli.
- Crepes for Two make a great vegetarian Breakfast for Dinner.
- This Ginger Sweet Potato Carrot Soup from West via Midwest is another great vegan option!
- OR, you could always check out this post where I compiled a year’s worth of Meatless Monday Meal Ideas.
Mexican Vegan Vegetable Stew
- 1 tablespoon olive oil
- 1 large onion diced
- 4 cloves garlic minced or pressed
- 2 teaspoons chili powder
- 1 1/2 teaspoons ground cumin
- 1 to 1 1/2 teaspoons salt
- 1/2 teaspoon pepper
- 4 cups vegetable broth or chicken broth
- 1 heaping tablespoon tomato paste
- 5 small red potatoes cubed
- 2 carrots peeled and sliced 1-inch thick
- 2 stalks celery sliced 1-inch thick
- 1 15-ounce can corn drained
- 2 14-ounce cans diced tomatoes with green chilies
- Over medium heat, heat oil in a large pot. Add onions and cook until nearly translucent. Add garlic, chili powder, cumin, salt, and pepper. Cook until garlic is lightly golden and the spices aromatic, about 30 seconds. The pot will be quite hot, so have your broth ready to pour in so your garlic doesn't burn.
- Add broth, tomato paste, potatoes, carrots, and celery. Stir and bring to a boil. Cook at a low boil for 20 minutes.
- Add corn and tomatoes. Bring stew back up to a boil and continue to cook for 5-10 minutes until potatoes are fork tender.
- Allow to cool for at least 10 minutes, serve, and enjoy.
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Nutritional Information for Mexican Vegan Vegetable Stew
Recipe Adapted From: Allrecipes
Small-yield Instructions: For the oil and tomato paste, 1/2 of 1 tablespoon is 1 1/2 teaspoons. You can use two or three potatoes and an entire can of corn if you’d like. This stew is flexible. Everything thing else halves cleanly. No prep or cooking changes are necessary.
Make-ahead Instructions: Carrots, celery, onions, and garlic can be cut up to two days in advance and stored in the refrigerator in airtight containers. Potatoes should be cut just before cooking to avoid browning.
Freezer Notes: I prefer not to freeze this stew because of the potatoes, but it can be frozen in an airtight container for up to 4 months.