15 Protein-Packed Vegan Stew Recipes to Boost Your Health

You're looking to boost your health with protein-packed vegan stews. You'll find a variety of options featuring lentils, chickpeas, and black beans that provide essential vitamins and minerals.

These nutrient-dense stews can support your overall health, but you're probably wondering what specific recipes are out there and how they can benefit you.

1. Lentil And Mushroom Stew

Hearty lentil and mushroom stew perfect for a cold winter's night.

Ingredients

• 1 cup dried green or brown lentils
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 8 oz mushrooms, sliced
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. Rinse the lentils and soak them in water for at least 30 minutes.
2. In a large pot, heat the olive oil over medium heat.
3. Add the onion and garlic and cook until the onion is translucent.
4. Add the mushrooms and cook until they release their moisture and start browning.
5. Add the lentils, vegetable broth, and thyme to the pot.
6. Bring the mixture to a boil, then reduce the heat to low and simmer for 30-40 minutes.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh herbs if desired.

2. Vegan Black Bean Stew

Hearty vegan black bean stew made with plant-based ingredients.

Ingredients

• 1 can black beans
• 1 onion
• 3 cloves garlic
• 2 carrots
• 2 potatoes
• 1 red bell pepper
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper

Instructions

1. Saute the onion, garlic, carrots, and potatoes in a pan until tender.
2. Add the red bell pepper and cook for an additional 2 minutes.
3. Add the black beans, vegetable broth, cumin, and paprika to the pan.
4. Bring the mixture to a boil, then reduce heat and simmer for 20 minutes.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh herbs if desired.

3. Protein Rich Chickpea Stew

Hearty and comforting protein rich chickpea stew perfect for a cold winter night.

Ingredients

• 1 can chickpeas
• 2 medium onions
• 3 cloves garlic
• 2 medium carrots
• 2 medium potatoes
• 1 large can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. Heat oil in a large pot over medium heat.
2. Add onions and cook until they're softened and translucent.
3. Add garlic, carrots, and potatoes, and cook for 5 minutes.
4. Stir in chickpeas, diced tomatoes, vegetable broth, and thyme.
5. Bring the stew to a boil, then reduce the heat and let it simmer for 30 minutes.
6. Season with salt and pepper to taste.
7. Serve hot and enjoy.

4. Hearty Vegetable Stew

Hearty Vegetable Stew is a comforting and flavorful dish.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, peeled and chopped
• 2 potatoes, peeled and chopped
• 1 cup vegetable broth
• 1 cup diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chopped carrots and potatoes, and cook for 5 minutes, stirring occasionally.
5. Pour in the vegetable broth, diced tomatoes, and dried thyme.
6. Season with salt and pepper to taste.
7. Bring the stew to a boil, then reduce the heat and simmer for 20-25 minutes, or until the vegetables are tender.
8. Serve hot and enjoy.

5. Tofu And Spinach Stew

Hearty tofu and spinach stew for a comforting meal.

Ingredients

• 1 block of firm tofu
• 2 cups of fresh spinach leaves
• 1 onion
• 3 cloves of garlic
• 1 cup of vegetable broth
• 1/2 cup of diced tomatoes
• 1 teaspoon of dried thyme
• Salt and pepper to taste

Instructions

1. Cut the tofu into small cubes and set aside.
2. Chop the onion and mince the garlic.
3. Heat a large pot over medium heat and add the chopped onion and minced garlic.
4. Cook until the onion is translucent, then add the diced tomatoes and vegetable broth.
5. Bring the mixture to a boil, then reduce the heat and let simmer for 10 minutes.
6. Add the cubed tofu and cooked for an additional 5 minutes.
7. Stir in the fresh spinach leaves and cook until wilted.
8. Season with thyme, salt, and pepper to taste.
9. Serve hot and enjoy.

6. White Bean And Kale

Hearty white bean and kale stew perfect for a comforting meal.

Ingredients

• 1 can cannellini beans
• 2 cups kale
• 1 onion
• 3 cloves garlic
• 2 carrots
• 2 celery stalks
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper

Instructions

1. Rinse the kale and remove the stems, then chop it into bite-sized pieces.
2. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until the vegetables are tender.
3. Add the cannellini beans, vegetable broth, diced tomatoes, and thyme to the pot.
4. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
5. Add the chopped kale to the pot and continue to simmer for another 10 minutes.
6. Season the stew with salt and pepper to taste.
7. Serve the stew hot, garnished with additional thyme if desired.

7. Roasted Vegetable Stew

Hearty roasted vegetable stew perfect for a cold winter's night.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, peeled and chopped
• 2 potatoes, peeled and chopped
• 1 red bell pepper, chopped
• 2 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the chopped onion, garlic, carrots, potatoes, and red bell pepper with olive oil, salt, and pepper until they're evenly coated.
3. Spread the vegetables in a single layer on a baking sheet and roast for 30 minutes.
4. In a large pot, combine the roasted vegetables, vegetable broth, diced tomatoes, and dried thyme.
5. Bring the stew to a boil, then reduce the heat and let it simmer for 20 minutes.
6. Serve the stew hot, garnished with fresh herbs if desired.

8. Quinoa And Lentil Bowl

Hearty quinoa and lentil bowl filled with nutritious ingredients.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup red or brown lentils
• 2 cups vegetable broth
• 1 onion
• 2 cloves garlic
• 1 carrot
• 1 celery stalk
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. Rinse the quinoa in a fine mesh strainer and drain well.
2. In a medium saucepan, bring the quinoa and water to a boil.
3. Reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender.
4. In a large saucepan, sauté the onion, garlic, carrot, and celery in a little water until the vegetables are tender.
5. Add the lentils, vegetable broth, diced tomatoes, and thyme to the saucepan.
6. Bring the mixture to a boil, then reduce the heat to low and simmer for about 20-25 minutes or until the lentils are tender.
7. Season the lentil mixture with salt and pepper to taste.
8. Fluff the cooked quinoa with a fork and divide it among bowls.
9. Spoon the lentil mixture over the quinoa and serve hot.

9. Spicy Pinto Bean Stew

Spicy Pinto Bean Stew is a hearty, warming dish.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 2 cups pinto beans, cooked
• 1 can diced tomatoes
• 2 teaspoons cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper
• Salt and pepper, to taste
• 2 cups vegetable broth

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional 1 minute.
4. Add the diced red bell pepper and cook until tender, about 5 minutes.
5. Stir in the cooked pinto beans, diced tomatoes, cumin, smoked paprika, and cayenne pepper.
6. Season with salt and pepper to taste.
7. Pour in the vegetable broth and bring the mixture to a simmer.
8. Reduce the heat to low and let the stew cook for 20-25 minutes, or until the flavors have melded together.
9. Serve hot, garnished with chopped fresh herbs, if desired.

10. Butternut Squash Stew

Hearty butternut squash stew perfect for a chilly evening.

Ingredients

• 1 large butternut squash
• 2 tablespoons olive oil
• 1 onion
• 3 cloves garlic
• 2 carrots
• 2 potatoes
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups vegetable broth

Instructions

1. Peel and dice the butternut squash into 1-inch cubes.
2. Heat the olive oil in a large pot over medium heat.
3. Add the diced onion and cook until softened, about 5 minutes.
4. Add the minced garlic and cook for an additional 1 minute.
5. Add the diced carrots and potatoes, cook for 5 minutes, stirring occasionally.
6. Stir in the cumin, paprika, salt, and pepper, cook for 1 minute.
7. Add the cubed butternut squash and vegetable broth to the pot.
8. Bring the mixture to a boil, then reduce the heat to low and simmer for 30 minutes, or until the squash is tender.
9. Serve hot, garnished with fresh herbs if desired.

11. Green Pea And Mint

Delicious green pea and mint stew perfect for spring.

Ingredients

• 1 cup green peas
• 1/4 cup fresh mint leaves
• 2 tablespoons olive oil
• 1 onion
• 2 cloves garlic
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups vegetable broth

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic and cook until onion is translucent.
3. Add green peas, mint leaves, thyme, salt, and pepper.
4. Pour in vegetable broth and bring to a boil.
5. Reduce heat and let simmer for 15-20 minutes or until peas are tender.
6. Serve hot and garnish with additional mint leaves if desired.

12. Vegan Minestrone Stew

Hearty Italian-inspired vegan stew made with vegetables and beans.

Ingredients

• 1 can diced tomatoes
• 1 can kidney beans
• 1 can cannellini beans
• 1 onion
• 3 cloves garlic
• 2 carrots
• 2 celery stalks
• 1 can vegetable broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper
• Olive oil

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add the chopped onion, garlic, carrots, and celery, and cook until the vegetables are tender.
3. Add the diced tomatoes, kidney beans, cannellini beans, vegetable broth, basil, oregano, salt, and pepper.
4. Bring the stew to a boil, then reduce the heat and let it simmer for 20-25 minutes.
5. Serve the stew hot, garnished with fresh basil or oregano if desired.

13. Chickpea And Sweet Potato

Hearty and comforting stew made with chickpeas and sweet potatoes.

Ingredients

• 1 can chickpeas
• 2 medium sweet potatoes
• 1 onion
• 3 cloves garlic
• 1 red bell pepper
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper
• 4 cups vegetable broth

Instructions

1. Preheat the oven to 400°F (200°C).
2. Peel and dice the sweet potatoes into 1-inch cubes.
3. Chop the onion and red bell pepper into large pieces.
4. Mince the garlic cloves.
5. In a large pot, heat the olive oil over medium heat.
6. Add the onion, garlic, and red bell pepper, and cook until the vegetables are tender.
7. Add the cumin, paprika, salt, and pepper, and stir to combine.
8. Add the chickpeas, sweet potatoes, and vegetable broth to the pot.
9. Bring the mixture to a boil, then cover and transfer to the preheated oven.
10. Bake for 30-40 minutes, or until the sweet potatoes are tender.
11. Serve hot, garnished with fresh herbs if desired.

14. Black Eyed Pea Stew

Hearty black eyed pea stew made with vegetables and spices.

Ingredients

• 1 cup dried black eyed peas
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, chopped
• 2 potatoes, chopped
• 1 red bell pepper, chopped
• 2 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• Salt and pepper, to taste

Instructions

1. Rinse the black eyed peas and soak them in water for at least 8 hours.
2. Drain and rinse the peas, then set them aside.
3. In a large pot, sauté the onion, garlic, carrots, potatoes, and red bell pepper in a little water until the vegetables are tender.
4. Add the vegetable broth, diced tomatoes, thyme, smoked paprika, salt, and pepper to the pot.
5. Bring the mixture to a boil, then reduce the heat and add the black eyed peas.
6. Simmer the stew for 45-50 minutes, or until the peas are tender.
7. Serve the stew hot, garnished with fresh herbs if desired.

15. Mushroom And Barley Stew

Hearty mushroom and barley stew for a comforting vegan meal.

Ingredients

• 1 cup barley
• 2 cups mixed mushrooms
• 2 tablespoons olive oil
• 1 onion
• 3 cloves garlic
• 2 carrots
• 2 celery stalks
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper

Instructions

1. Rinse the barley and soak it in water for 30 minutes.
2. Chop the onion, garlic, carrots, and celery.
3. Heat the olive oil in a large pot and sauté the chopped vegetables.
4. Add the mixed mushrooms and cook until they release their liquid.
5. Add the vegetable broth, soaked barley, and dried thyme to the pot.
6. Bring the stew to a boil, then reduce the heat and let it simmer.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy.

Conclusion

You've opened a treasure chest of 15 vegan stew recipes, each a golden key to boosting your health. As you simmer these plant-based meals, you're nurturing your body and symbolically cultivating a garden of wellness, where every spoonful represents a seed of strength and energy, growing a healthier you.