Serve this vegan soy mince and pea stew for a comforting, flavourful and healthy dinner. Made in under 25 minutes from simple and whole pantry ingredients, this recipe is perfect for batch cooking and meal prep. Gluten-free and oil-free. 

Vegan soy mince and pea stew gluten-free oil-free

Who else here is obsessed with stew? I can’t get enough of it. Literally any time I have leftover veggies sitting in the fridge, I turn to making stew as my go-to solution. There are just so many options and the flavours that come out during the cooking process never get old.

 

In my opinion, stews need to be warming, intensely savoury, and thick. This soy mince stew delivers in all of those areas and will leave you coming back for seconds every time! This is deffo one to add to your dinner rotation.

Closeup of vegan stew over a bed of rice

Vegan soy mince and pea stew

My love for soy mince goes waaay back to my early vegan days. I was in the phase where I discovered just how many new ingredients the vegan world opened up, and immediately jumped to try out soy mince when I saw it at a health food store. Since then, I have never gone back and use it a lot to make comforting dishes.

It works as a great meat replacement for making a meatless stew that can impress any omnivore. You simply soak it in warm water for around 5 minutes, and after that it’s ready to use in any way you want. It gives stews a natural thickness and a great texture, so this pea stew is a great recipe to try if you’re new to vegan cooking.

Closeup of stew with peas and soy mince

If you have 20 minutes to spare and want something quick and delish, this is THE one to try out. Serve it for your weeknight dinners, and cook a large batch to have a family-friendly dinner ready to go for several days!

How to serve vegan stew

I like to eat this stew just by itself, as it’s already super tasty and filling. However, you can serve it over a bed of rice of your choice (Basmati is my favourite), with some noodles, as a pasta sauce, or with some vegan cornbread on the side.

To garnish, sprinkle on some chilli flakes for extra spice, nutritional yeast for cheesiness, or coriander (cilantro) for vibrancy and extra flavour. I also love adding a dollop of vegan yoghurt and/or avocado.

Soy mince stew with peas and avocado over rice

How to thicken stew

I find that as long as you cook it for long enough and don’t add too much liquid, this pea stew thickens up nicely by itself. However, if you want to you can stir in 1-2 tbsp cornflour or normal gluten-free flour.

Is this a freezer-friendly recipe?

Yes! You can store stew in the freezer for around a month. Defrost and reheat on the stove/in the microwave as required. If you want to eat it quicker than that, however, I’d recommend leaving it in the fridge in an airtight container for 3-4 days.

The ingredients you’ll need, and substitutions

Ingredients for vegan pea stew

  • Soy mince. You can also use soy chunks, which may need a little bit more soaking won’t impact cooking time.
  • Chopped fresh ginger.
  • White cabbage. Red cabbage works well too.
  • Red onion.
  • Tomato paste.
  • Cumin.
  • Garlic granules.
  • Dry basil.
  • Chopped tomatoes.
  • Vegetable broth.
  • Tamari. Use soy sauce if not avoiding gluten.
  • Green peas. Either fresh or frozen.
  • Salt and pepper to taste.

How to make the best vegan pea stew!

STEP 1: Soak the soy mince in around 2 x volume (in cups) warm water for around 5 minutes. When done, drain if necessary.

Vegan stew in a frying pan

STEP 2: Add the ginger, cabbage and onion to a non-stick frying pan together with the tomato paste. Sauté for 3-4 minutes, until the vegetables start to soften.

STEP 3: Add the spices (cumin, garlic granules, dried basil, chopped tomatoes and vegetable broth. Simmer for a further 5-7 minutes, until the starts to get thicker.

Vegan stew in a frying pan

STEP 5: Stir in the peas and the tamari. Simmer for a further 3-4 minutes, and season to taste with salt and pepper.

You’ll love this easy plant based recipe!

It’s. …

Pea stew over a bed of white Basmati rice

  • Super flavourful and cosy.
  • Great for batch cooking and meal prep.
  • Easy.
  • Oil-free.
  • Gluten-free,.
  • A great way to eat more vegetables.
  • Perfect for a weeknight dinner.
  • Effortless
  • Ready in 20 minutes.
  • Low in fat.
  • Made with healthy and uncomplicated ingredients.

Vegan soy mince and pea stew gluten-free oil-free

Other cosy vegan dinner ideas

Let me know in the comments – what’s your favourite comforting and easy dinner? If you give this vegan soy mince and pea stew recipe a go, be sure to tag me on Instagram (@earthofmariaa) so I can see your creations, and leave your feedback in the comments below!

Vegan soy mince and pea stew gluten-free oil-free

Get the Recipe: Vegan Soy Mince And Pea Stew (Gluten-free & Oil-free)

Serve this vegan soy mince and pea stew for a comforting, flavourful and healthy dinner. Made in under 20 minutes from simple and whole pantry ingredients, this recipe is perfect for batch cooking and meal prep. Gluten-free and oil-free. 

Ingredients

  • 1 cup soy mince, dry
  • 1 1-inch piece ginger, peeled and chopped
  • 1.5 cups cabbage, chopped
  • 1 medium red onion, chopped
  • 2 tbsp tomato paste
  • 1 tsp cumin
  • 1/2 tsp garlic granules
  • 1 tsp dried basil
  • 1 can chopped tomatoes
  • 1 cup vegetable broth
  • 1 cup green peas, fresh or frozen
  • 2 tbsp tamari
  • salt and pepper, to taste

Equipment

  • Non-stick saucepan

Instructions 

  • Soak the soy mince in around 2 x volume (in cups) warm water for around 5 minutes. When done, drain if necessary.
  • Add the ginger, cabbage and onion to a non-stick frying pan together with the tomato paste. Sauté for 3-4 minutes, until the vegetables start to soften
  • Add the spices (cumin, garlic granules, dried basil, chopped tomatoes and vegetable broth. Simmer for a further 10 minutes, until the starts to get thicker.
  • Stir in the peas and the tamari. Simmer for a further 3-4 minutes, and season to taste with salt and pepper.

Video

Notes

If you want a thicker stew, around minutes before the end of the cooking process stir in 2 tbsp gluten-free flour or cornstarch.
Calories: 224kcal, Carbohydrates: 37g, Protein: 17g, Fat: 3g, Saturated Fat: 1g, Sodium: 2089mg, Potassium: 1029mg, Fiber: 11g, Sugar: 17g, Vitamin A: 1341IU, Vitamin C: 75mg, Calcium: 142mg, Iron: 8mg

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Vegan soy mince and pea stew gluten-free oil-free