A fragrant, delicious, hearty bowl of Instant Pot Vegan “Beef” Stew made with soy curls. This is a rather traditional recipe except for the meat, of course. Carrots, celery and potatoes add heartiness and savory herbs add more fragrance and deliciousness than you’ll be able to stand. A vegan, nut-free recipe.
If swaddling yourself in a blanket and plunking down on a couch, a bowl of piping hot stew warming your hands, is your idea of dealing with the brain-freezing chill that’s enveloped us these past few days, I have the perfect recipe for you today: my Instant Pot Vegan “Beef” Stew with Soy Curls. It’s filled with healthy protein, tons of veggies, and savory, fragrant herbs.
Even better, you’ll need to get out from under your blanket for just a few minutes to put this together in your Instant Pot.
I have shared vegan meat stews with you before, and I have always stuck with a rather traditional recipe that includes celery, carrots, onions, and potatoes. The herbs, and I use a lot of them, are key to making this recipe shine without the meat, so don’t leave them out.
I really enjoy cooking with soy curls because they have great texture and texture is really a key requirement in this stew. The carrots cook to soft velvetiness, the potatoes are creamy, and the chewy soy curls make this recipe all the better. If you want to make this stew soy-free, use a meaty mushroom instead, like portobello or shiitake or cremini.
You can also, of course, use both the mushrooms and the soy curls, as I sometimes do. Double the fun.
If you don’t have an Instant Pot, you can certainly make this recipe on the stovetop. It doesn’t take very long either, and is just as delicious.
- 2 cups soy curls (TVP chunks work too)
- 1 tsp dry sage
- 1 tsp dry rosemary
- 1 tsp dry oregano
- 1/4 cup flour
- 2 tbsp olive oil
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 2 carrots, diced
- 2 sticks celery, chopped
- 4 potatoes, diced
- 1/4 cup red wine (optional)
- 2 cups frozen green peas
- 2 tbsp liquid aminos (optional)
- 1 tbsp tomato paste
- Salt and ground black pepper to taste
- Chopped parsley for garnish
- 1 tbsp vegan butter
- About 4 cups vegetable stock or broth
Reconstitute the soy curls by soaking them in hot water for 10 minutes. Drain and squeeze to remove excess moisture, then toss them in a bowl with half the herbs, salt, ground black pepper and flour.
Heat the oil in the Instant Pot, press the saute button, and set it to low. Add the soy curls and cook, stirring constantly, for a couple of minutes, until they start to brown a little. I find the Instant Pot saute function at normal tends to heat up too fast, so setting it to low is preferable to give the soy curls some time to brown. If they start to stick, add some vegetable stock.
Add the onions, garlic, celery, carrots and potatoes and stir to mix. Add the wine if using, and let it cook a further couple of minutes until most of the liquid has evaporated. Add the tomato paste along with the remaining herbs and liquid aminos, if using. Mix well.
Add three cups of vegetable stock. Click the lid of the Instant Pot into place. Press the manual button and set to 15 minutes to pressure cook.
Once the steam has released, open the Instant Pot and add the frozen peas and vegan butter. Mix well, check if more salt and black pepper are needed, and stir in parsley.
- I love this stew over a bed of quinoa or with a crusty bread like a baguette.