Vegan Irish Stew

A thick and hearty vegan Irish stew with traditional flavors, that’s so easy to make! It’s the perfect meal for your St. Patrick’s Day or any day you want a stick to your bones kind of meal!

St. Patrick’s Day is always a fun holiday to celebrate whether you’re Irish or not!

I am in fact not Irish. Not one bit! But I love St. Patrick’s Day!

Back in 2007 my husband and I took a two-week trip to Ireland and it was one of our most memorable trips! One of our favorite aspects of exploring any new country is experiencing the cuisine!

This is my take on the traditional Irish stew that’s made with mutton lamb or beef that you may find at an Irish pub. However, my recipe is healthy, full of vegetables, oil-free, and takes less time to prepare! It is so full of flavor, in a rich stock with hearty root vegetables.

The thick chunks of vegetables in a rich flavorful sauce have a meaty texture without any meat! It feels more like a meal than a soup!

When I was preparing the stew the smell permeated through the house. My husband was working upstairs, and the smell drew him into the kitchen and peered into the pot trying to steal a taste.

This one-pot vegan soup is ready in 45 minutes!

Why This Recipe Works

• An easy St. Patrick’s Day meal!
• A great addition to your weekly vegan meal prep!
• Healthy and whole food plant-based
• No Added Oil
• Traditional Stew Flavors
• Gluten-free option
• Rich and hearty stew
• Full of good things like vitamins and nutrients
• Super flavorful
• A one pot meal!

Ingredients and Notes

White Potatoes: I used white potatoes for this recipe. I didn’t want to use russet potatoes, and I couldn’t find Yukon gold, but you could use any type of potatoes that you like best.

Leeks, Onions, and Garlic: A combination of chopped leeks, onions, and minced garlic really add flavor to this stew. I love the addition of leeks. It has a sweet mild flavor that gives this stew a nice texture. Be sure to clean and slice your leeks before using them.

Carrots: Peel and roughly chop the carrots. I like having big chunks of carrots in my stew rather than the more finely chopped ones you’ll see in soups.

Spices: This stew is simply seasoned with Italian seasoning, rosemary, salt, and black pepper. You could also add two bay leaves and some ¼ teaspoon of thyme. Just remember to take the bay leaves out before serving.

Green Beans: I wanted to add a splash of green to this stew, so I choose to throw in a cup of frozen green beans.

Flour and Tomato Paste: The flour and tomato paste thickens the sauce and gives this stew its gravy-like texture.

Instructions

Step 1: Add ¼ cup of vegetable broth to a large saucepan or pot on medium-high heat. (If you are not oil-free you can use olive oil to sauté your vegetables if you prefer.) Add chopped onion, cleaned and sliced leeks, and minced garlic. Sauté until onions are translucent about 3-5 minutes.

Step 2: Add the flour. Stir to coat the onions and leeks. Cook for an additional minute. Add 3 cups of vegetable stock to the pot. Scrape any bits off the bottom of the pot with your spoon.

Step 3: Add the chopped carrots, chopped potatoes, tomato paste, Italian seasoning, rosemary, salt and pepper. Stir to combine. Bring to a simmer. Reduce heat, cover, and cook for about 20 minutes, or until vegetables are tender.

Step 4: Before serving, add the frozen green beans, and red wine vinegar. Cook for an additional minute to defrost the green beans. Remove from heat and serve warm!

Expert Tips

• Prepare all of the vegetables before you begin making the stew. You’ll need to peel and chop the carrots and potatoes. Clean and slice the leeks, dice the onion, and mince the garlic.
• It’s okay if the flour sticks to the bottom of the pan. Just scrape with your spoon, it will all incorporate and thicken as the stew simmers.
• I prefer to cover the stew to help the vegetables along on their cooking process. Be sure the heat is low enough to keep the stew at a low simmer, but not too hot so that it bubbles and boils over.
• Top with fresh parsley if you have it on hand.

Recipe FAQS

Variations and Substitutions

Gluten-Free: If you’d like to make this recipe gluten-free, substitute the flour for one tablespoon of corn starch.

Added Vegetables: If you’d like more vegetables, feel free to add your favorites! This stew would taste great with added mushrooms, peas, or celery.

Guinness stew: If you are not making this for your kids, then you can opt to sub the vegetable broth with a stout beer.

Slow Cooker: Easily prepare this recipe in your slow cooker. Sauté your vegetables, then add them to the slow cooker pot with the rest of the vegetables, spices, and broth. Cook on high for 4 hours.

How to Store and Keep

Store: Allow the stew to cool, then transfer to an airtight container in the refrigerator. Stews tend to taste even better the day after they’ve cooked, so enjoy the leftovers!

Keep: This stew will keep for 3-4 days in the refrigerator.

Freeze: If you’d like to freeze this stew, no problem! Allow the stew to cool completely, then transfer to an air-tight freezer-safe container. Label with the date and contents. It will keep in the freezer for 2-3 months.

Reheat in the Microwave: When ready to reheat, transfer to a microwave-safe container, and warm for about 45 seconds, depending on the strength of your microwave and the amount you are reheating. The time is an estimate for one bowl.

Reheat Stovetop: Another option is to transfer the contents to a pot, and heat on low until warmed through.

Reheat from Frozen: Remove the stew from the freezer. Transfer to the refrigerator to thaw overnight. Place in a large pot, and reheat on medium-high heat until warmed through.