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Closeup of vegan stew with tempeh cubes, onions, potatoes, celery, mushrooms and carrots.
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5 from 14 votes

Vegan Tempeh Stew

This herby, fragrant vegan tempeh stew, with chunks of flavorful tempeh, carrots, potatoes, sweet potatoes, mushrooms and rosemary, is delicious over a bowl of rice or with a hunk of crusty, buttered bread.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Stew
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 374kcal

Equipment

Ingredients

  • 8 oz tempeh (cut into cubes)
  • 2 tablespoon gluten-free all-purpose flour (or rice flour or regular all purpose flour)
  • 2 teaspoon dried rosemary (or any savory herb like sage. Oregano or marjoram, or a mix is also fine)
  • 2 teaspoon olive oil (or any vegetable oil, divided)
  • 1 medium onion (diced)
  • 1 tablespoon garlic (minced or crushed)
  • 2 medium carrots (finely chopped)
  • 2 stalks celery (finely chopped)
  • 2 medium potatoes (cut into ½-inch chunks)
  • 2 small sweet potatoes (cut into ½-inch chunks)
  • 8 crimini mushrooms (sliced)
  • 1 cup dry white wine
  • 1 tablespoon tomato paste
  • 2 tablespoon liquid aminos (or soy sauce or tamari)
  • ground black pepper (to taste)
  • Salt (to taste)
  • 2 tablespoon parsley (chopped, for garnish)

Instructions

  • Place the cubed tempeh in a bowl with half the herbs, half a teaspoon of ground black pepper and the flour.
  • Toss the tempeh in the flour. Add a sprinkle of water if needed to get the flour to adhere to the tempeh. It's okay if some dry flour is still left in the bowl, this will create a nice roux that will thicken the stew.
  • Heat 1 teaspoon oil in a large skillet. Add the tempeh cubes and cook, turning them around occasionally, until they start to turn lightly golden. Remove from the skillet and set aside.
  • Add the remaining oil to the skillet. Add the onions, celery and carrots and cook until they begin to soften, about 2-3 minutes. Stir in the garlic and saute another minute.
  • Add the potatoes and sweet potatoes along with the remaining herbs and mix well. Allow the potatoes to cook, covered, for about five minutes, until they begin to get tender.
  • Stir in the mushrooms and the wine and allow the wine to cook out. Stir often.
  • Add tomato paste and 3 cups of water and stir in.
  • Bring to a boil, lower heat, cover, and allow the stew to simmer until the vegetables are cooked, about 5 to 10 minutes.
  • Stir in the tempeh cubes along with the liquid aminos or soy sauce/tamari. Cook five minutes, then turn off the heat.
  • Stir in the tablespoon of butter, if using. Garnish with parsley.
  • Serve hot.

Notes

  • If you'd like to use another protein besides tempeh, tofu would be great in this recipe. Toss in flour and roast, just as you would the tempeh. You can also use beans in this recipe. But if using beans don't roast them first. Stir in cooked or canned beans at the stage where you'd add the roasted tempeh back into the pot.
  • Winter squashes would be a nice addition, if you want to replace another veggie. Don't replace the veggies in the aromatic base of onions, carrots and celery, however.
  • To make this recipe oil-free, toast the tempeh and flour on a dry, nonstick skillet. Instead of oil to saute the mirepoix of carrots, onions and celery use a tablespoon of water or stock.
  • You can thin out this stew to your liking by adding more water.

Nutrition

Calories: 374kcal | Carbohydrates: 51g | Protein: 17g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Potassium: 1373mg | Fiber: 7g | Sugar: 8g | Vitamin A: 14642IU | Vitamin C: 31mg | Calcium: 144mg | Iron: 4mg