High Protein Roasted Vegetable Stew (Vegan)
Ingredients
- 1 tbsp olive oil
- 20 oz vegan ground beef (or veggie ground)
Stew base
- 1.5 white onion, chopped into chunks
- 1 celery stalk, chopped into chunks
- 1 medium carrot, chopped into 2-inch pieces
- 2 tsp dried sage
- 2 tsp dried fennel
- .75 cup raw veggies (from the roasted veggie mix below)
-
28oz can crushed or whole tomatoes
-
8 cups vegetarian "Chik'n" broth (start with 6 cups)
vegetable broth, chicken broth (not vegan)
- 2 bay leaves
- season to taste with sea salt & pepper
Roasted veggies
- 1 tbsp olive oil
- 1 large zucchini, chopped into 2-inch pieces
- 1 large ellow squash, chopped into 2-inch pieces
- 1 eggplant, chopped into 2-inch pieces
- 1 small sweet potato, chopped into 2-inch pieces
- 1 large red bell pepper
Steps
Step 1
Prep soup base.
Set a heavy-bottomed pan over medium-high heat and, once hot, add oil and the vegetable-ground. Chop it up as it cooks and warms, about 5 minutes. Remove.
Add more olive oil, then add the onion, carrot, celery, and raw roasted veggies – sauté until fragrant and edges slightly charred, about 2 minutes.
Add the tomatoes and use a spatula to deglaze the bottom of the pan. Then add broth and bring to a boil. Reduce to a simmer and add bay leaves.
Cook on low heat, covered for 1 hour. Add more remaining broth if needed.
Step 2
Smooth soup base and roast the veggies.
Set oven to 420°F.
This is an optional step if you prefer a creamier stew base. Reduce the heat to low. Use an immersion blender to blend the soup base until smooth and creamy. Alternatively, use the back of a (wooden) spatula to mash the soft veggies against the sides of the pot to thicken the soup.
Add the veggie ground to the soup and cook for 30 minutes.
Add veggies to a baking sheet lined with parchment paper. Add the oil and spices, and toss together, ensuring every piece is evenly coated with the spice mixture. Spread on a large baking tray so they have room to breathe and crisp.
Roast for 15-20 minutes, then broil for the final 3 minutes. Alternatively, roast for 20-22 minutes, rotating the dish halfway through.
Step 3
Add roasted veggies.
Stir the stew thoroughly, ensuring nothing is not sticking to the bottom. (Vegetable ground is somewhat heavy, so it tends to settle at the bottom.)
Add the roasted vegetables and cook on low to allow flavors to meld for 20 – 30 minutes before enjoying. (Note: FYI, as it cools, it will become thicker.)
Step 4
Evenly divide among the meal containers. Enjoy with fresh lemon to brighten it.
For meal prep, this should last 5 – 7 days in the fridge.
How to enjoy roasted veggie stew?
Consider adding rice or a high-protein grain like quinoa to make it heartier and last longer (or squeeze out additional servings for a family).