Instant Pot Vegan "Beef" Stew with Soy Curls
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.
Servings: 8 servings
- 2 cups soy curls (TVP chunks work too)
- 1 tsp dry sage
- 1 tsp dry rosemary
- 1 tsp dry oregano
- ¼ cup flour
- 2 tbsp olive oil
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 2 carrots, diced
- 2 sticks celery, chopped
- 4 potatoes, diced
- ¼ 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.
Calories: 210kcal | Carbohydrates: 30.8g | Protein: 7.4g | Fat: 6.4g | Potassium: 662mg | Fiber: 6.5g | Sugar: 5.3g | Calcium: 40mg | Iron: 2.3mg