Vegan Soup Recipes: Veggie Stew

Ingredients

• 15 ml (1 tbsp)oil
• 1 mediumwhite onion, diced
• 3 mediumcarrots, diced
• 5 smallpotatoes, chopped
• 1 medium stalkcelery with leaves, finely sliced
• 3 clovesgarlic, minced
• ½–1 tbsp fresh, or 1 tsp driedthyme
• ½–1 tbsp fresh, or 1 tsp driedrosemary
• ½–1 tbsp fresh, or 1 tsp driedoregano
• 1½ tsp, or to tastesea salt
• ½ tsp, or to tasteblack pepper
• ⅓ tspnutmeg
• ¼ tspsmoked paprika
• ¼ tsp, or less if sensitive to heatred pepper flakes
• 720 ml (3 cups), or waterlow-sodium vegetable broth
• 350 g (2⅓ cups)frozen peas
• 120 ml (½ cup)dairy-free cream or canned coconut milk
• 16 g (2 tbsp)cornstarch or arrowroot flour
• 120 ml (½ cup), or more vegetable brothwhite wine

Instructions

1. 1

   Soften the onion

   Warm the oil in a pan over medium heat. Add the diced onion and sauté for 2–4 minutes, stirring frequently.

2. 2

   Add vegetables

   Add the carrots, potatoes, celery, garlic, herbs and spices. Sauté for 1 minute, then pour in the vegetable broth.

3. 3

   Cook the vegetables

   Bring the mixture to a boil over high heat. Reduce to low-medium and cook for about 5 minutes, then add the frozen peas. Cook for a further 15 minutes, stirring occasionally, until the vegetables and peas are softened.

4. 4

   Mix the thickener

   In a small bowl, whisk the cornstarch with the dairy-free cream or coconut milk.

5. 5

   Finish the stew

   Pour the cream mixture into the stew and add the white wine. Alternatively, use more broth or plant-based milk for a creamier soup. Simmer for 3–4 minutes.

6. 6

   Adjust the seasoning

   Taste and add salt, pepper or spices as needed. For a creamier texture, blend half of the soup with an immersion blender.

7. 7

   Garnish and serve

   Add fresh herbs as an optional garnish, then serve.

What is veggie stew?

Veggie stew is a hearty dish of vegetables simmered together until tender, with a broth that can be left light or thickened. Stews appear in many food traditions, including Mediterranean cooking, where vegetables and herbs are often brought together in a one-pot meal.

This version combines peas, potatoes and carrots with thyme, rosemary and oregano. A dairy-free cream and cornstarch mixture gives the broth a fuller, velvety finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 294 calories, 10g protein, 48g carbs, 6g fat.

The potatoes, peas and carrots provide most of the carbohydrates, while the peas contribute some protein. Oil and the dairy-free cream or coconut milk provide most of the fat. Serve a portion with a fresh vegetable side, or add bread if you want a more filling plate.

The vegetables and herbs

Root vegetables: Cut the potatoes and carrots into similarly sized pieces so they cook at a similar pace. The potatoes also help make the broth feel more substantial.

Fresh or dried herbs: The recipe allows either form of thyme, rosemary and oregano. Fresh herbs bring a brighter aroma, while the dried alternatives are convenient and should be measured as listed.

Building the flavour

Start with the onion: Sautéing it in oil before adding the other ingredients gives it time to soften. Stir often during these first few minutes.

Spices and garlic: Add these with the vegetables and herbs, then sauté for just 1 minute before adding the broth. This brief step brings their aromas into the base without extending the cooking time.

When to add the peas

Frozen peas go in after the first 5 minutes of simmering, rather than at the beginning. They then cook for 15 minutes with the other vegetables, until softened.

Tenderness cue: Check a piece of potato and a carrot near the end of cooking. If they are still firm, continue simmering until softened.

Getting a creamy broth

Smooth mixture: Whisk the cornstarch into the dairy-free cream or coconut milk in a small bowl before adding it to the pan. This helps combine the thickener evenly with the liquid.

Wine or broth: Add the white wine with the cream mixture and let the stew simmer for 3–4 minutes. For a version without wine, the recipe suggests using more vegetable broth; plant-based milk is another option for a creamier soup.

Ways to serve it

This stew can be served as a main meal, a side dish or an appetiser. A slice of bread alongside it makes a simple accompaniment for soaking up the broth.

For a more even meal, serve it with a fresh salad or another vegetable side. Add optional fresh herbs just before serving.

Recipe notes & tips

• Dice the carrots and potatoes into similar-sized pieces for more even cooking.
• Stir frequently while sautéing the onion so it softens evenly.
• Whisk the cornstarch thoroughly into the cream or coconut milk before adding it to the pan.
• Check that the potatoes and carrots are soft before finishing the stew.
• Blend half the stew with an immersion blender if you prefer a thicker, creamier texture.
• Taste before serving and adjust the salt, pepper and spices to your preference.

Variations

• Use coconut milk: Swap it for the dairy-free cream for a coconut finish.
• Skip the wine: Use more vegetable broth in its place.
• Choose dried herbs: Use 1 tsp each of dried thyme, rosemary and oregano as listed.
• Adjust the heat: Use fewer red pepper flakes for a milder stew.
• Add a smooth finish: Blend half the cooked stew with an immersion blender.

Common mistakes to avoid

• Adding peas too early: Follow the timing and add them after the first 5 minutes of simmering.
• Uneven vegetable pieces: Cut the carrots and potatoes to similar sizes so they soften at a similar rate.
• Lumpy thickener: Whisk the cornstarch into the cream or coconut milk in a separate bowl first.
• Skipping the final taste: Check the seasoning after simmering and adjust before serving.
• Expecting a smooth soup: Blend half the stew with an immersion blender if you want a creamier texture.

How to store

Store leftovers covered in the refrigerator for up to 3 days. The stew can also be frozen; reheat it until hot throughout, stirring as needed.

Frequently asked questions