Instant Pot Vegan "Beef" Stew
Love a good, hearty stew but don't want to stand over a hot stove? Then this Instant Pot vegan beef stew is for you! It's got all the yum and coziness of a vegan beef stew but it comes together so quickly in the Instant Pot.
Servings: 8 servings
Calories: 290kcal
Equipment
Ingredients
- 2 cups soy curls (see ingredients list above for other meat substitutes)
- 1 teaspoon dried sage (divided)
- 1 teaspoon dried rosemary (divided)
- 1 teaspoon dried oregano (divided)
- 1 teaspoon dried thyme (divided)
- ¼ cup flour (use all-purpose flour or gluten-free all purpose flour)
- Salt and ground black pepper to taste
- 2 tablespoon extra virgin olive oil
- 6 cloves garlic (minced)
- 2 carrots (cut into 1-inch chunks)
- 1 large green bell pepper (or 2 sticks celery, cut into chunks)
- 4 potatoes (cut into 1-inch chunks)
- 1 leek (or large onion, chopped)
- 2 heaping tablespoons tomato paste
- ¼ cup red wine (optional)
- 3 tablespoons soy sauce (or liquid aminos, optional)
- 3 cups vegetable stock (or mushroom stock)
- 2 cups frozen green peas
- 2 tablespoons parsley (chopped)
- 2 tablespoons vegan butter
Instructions
- 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 garlic followed by celery or bell peppers, carrots and potatoes and stir to mix. Add leeks, followed by wine, if using, tomato paste, soy sauce and remaining herbs. 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.
Nutrition
Calories: 290kcal | Carbohydrates: 40g | Protein: 17g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Potassium: 696mg | Fiber: 10g | Sugar: 8g | Vitamin A: 3375IU | Vitamin C: 56mg | Calcium: 125mg | Iron: 5mg