Vegan Buddhist!

Vegan Irish Stew

On Thu, 12 August, 2021 - 11:51
Liz Evers's picture
Liz Evers

This vegan riff on Irish stew is great warming, nutritious comfort food and can be easily adapted depending on what’s in season. Stock flavoured with tamari, nutritional yeast, bay leaves and lots of thyme (fresh or dried), along with potatoes, onions and garlic form the base (I add leeks and celery too if I have them). I like to include vegan sausages (with a robust texture that won’t disintegrate in the pot) and lentils (tinned, or dried and rehydrated by pre-cooking).

Here are two variations of the recipe, one pared down and one with bells and whistles, plus suggestions for alternate veg to include. The method described at the end is the same for both. 

INGREDIENTS (SERVES 4)

Basic version:

  • 2 tablespoons vegetable or mild olive oil
  • 1 large onion, red or white
  • 3 cloves of garlic
  • 2 medium potatoes
  • 2–3 firm vegan sausages
  • 1 tin green lentils (400g) / or dried equivalent
  • 1 litre vegetable stock (I use homemade stock made from saved frozen veg offcuts)
  • 1 tsp salt
  • 2 bay leaves
  • 1 tsp thyme, preferably fresh
  • 3 tbsps nutritional yeast
  • 3 tbsps tamari or soy sauce
  • Salt and fresh black pepper to season if required

Bells and whistles version:

  • 2 tablespoons vegetable or mild olive oil
  • 1 onion, red or white
  • 3 cloves of garlic
  • 1 leek
  • 2–3 celery stalks
  • 2 medium potatoes
  • 1 large carrot
  • 1 large parsnip
  • 2–3 firm vegan sausages
  • 1 tin green lentils (400g) / or dried equivalent
  • 1 litre vegetable stock 
  • 1 tsp salt
  • 2 bay leaves
  • 1 tsp thyme, preferably fresh
  • 3 tbsps nutritional yeast
  • 3 tbsps tamari or soy sauce
  • Salt and fresh black pepper to season if required
  • Fresh parsley to garnish

Optional extras/substitutes:

  • 250–400ml Guinness (reduce stock amount as appropriate)
  • Mushrooms in place of sausages (or in addition to)
  • Turnip (small size)
  • Brussel sprouts (handful)
  • Peas and sweetcorn (handful of fresh or frozen, add at the end and cook for 2–3 mins)
  • Kale or spinach (fresh or frozen, add at the end and cook for 2–3 mins)

METHOD

Prep:

  1. Roughly chop onion (and celery and leeks if using)
  2. Finely chop garlic
  3. Cut all other veg into bite-sized chunks
  4. Drain and wash tinned lentils, or pre-cook to pack instructions if using dried
  5. De-stem and chop kale if using
  6. Cut sausages into bite sized pieces

Cook:

  1. Heat oil in large pot over medium heat.
  2. Cook onions till starting to soften but still have a crunch, then add garlic and cook for further 2 minutes.
  3. If using celery, leek, carrot, parsnip, and/or turnip add to the pot with salt, then sweat with a lid on for 5 mins on medium-low heat.
  4. Add sausages, potatoes and sprouts (if using) and continue to sweat with the lid on for another 10 mins. Add a splash of water or stock if needed.
  5. Add stock, lentils, tamari, bay leaves, thyme and nutritional yeast. Give a good stir and turn up the heat.
  6. Bring to a boil and reduce heat to simmer for 15 mins.
  7. If using, add peas, sweet corn, kale and/or spinach, and cook for the last 2–3 mins till cooked through/wilted.

Serve:

  • Ladle into bowls.
  • Add salt and pepper to taste.
  • Garnish with fresh parsley.
  • Serve with fresh, ‘buttered’ bread.

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