Vegan Irish Stew

18 Reviews
100% would make this recipe again

The original Irish Stew consists of neck of mutton, almost as much potato as meat, and sliced onions arranged in layers and stewed. I make this vegan version with tofu instead of meat.

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Preparation : 20 min Cooking : 1 h 40 min
420 calories/serving

Ingredients

700 g firm regular tofu 3 1/2 cups
1/2 cup canola oil 100 mL
6 cloves garlic, minced
4 cups vegetable broth 1 L
3 tbsp tomato paste 55 g
1 1/2 tbsp sugar 18 g
1/4 tsp Tabasco sauce 0.63 mL
1 sprig rosemary, fresh 5 g
3 bay leaf 0.4 g
1 1/2 onions, coarsely chopped 300 g
3 stalks celery, cut into 1 cm pieces 220 g
4 1/2 potatoes, peeled then cut into 1 cm pieces 900 g
3 carrots, peeled then cut into 1 cm pieces 300 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 tbsp Italian parsley, fresh, chopped 16 g

Method

  1. Cut the tofu into 1 cm cubes.
  2. Heat half the oil in a large pot over medium-high heat. Add the tofu cubes and sauté until they are browned on all sides, about 5-6 min. Mince the garlic, then add it to the pot. Add the broth, tomato paste, sugar, tabasco sauce, rosemary sprig(s), and bay leaves. Stir to combine. Bring the mixture to a boil, then reduce the heat to medium-low, cover and simmer 20 min, stirring occasionally.
  3. Meanwhile, prepare the vegetables : coarsely chop the onions; cut the celery stalks into 1 cm pieces; peel the potatoes and carrots, then cut them into 1 cm pieces.
  4. Heat the remaining oil in another large pot over medium heat. Add the vegetables and sauté until they are golden, about 20 min, with occasional stirring. Add the vegetables to the stew. Continue to simmer, uncovered, until the vegetables are very tender, about 40 min. Season with salt and pepper. Discard the bay leaves and rosemary sprig(s), sprinkle with the chopped parsley, then serve.
(*) If the stew is too liquid, remove some of the excess broth and serve it separately as a soup.

Observations

This stew can be prepared a few days in advance and brought to a simmer before serving.

Nutrition Facts Table

per 1 serving (500 g)

Amount

% Daily Value

Calories

420

Fat

20 g

31 %

Saturated 1.9 g
+ Trans 0.3 g

11 %

Cholesterol

0 mg

Sodium

130 mg

6 %

Carbohydrate

44 g

15 %

Fibre

6 g

22 %

Sugars

10 g

Net Carbs

38 g

Protein

20 g

Vitamin A

81 %

Vitamin C

46 %

Calcium

22 %

Iron

22 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin E, Vitamin K
Good source of  :
Calcium, Fibre, Iron, Vitamin B1, Vitamin C, Zinc
Source of  :
Omega-3, Omega-6, Pantothenic Acid, Vitamin B12, Vitamin B2
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2
Meat and Alternatives 2
Fats 4
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

18 Reviews (17 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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MichelDaw
march 18, 2017 | I would make this recipe again

This was absolutely delicious. We used medium firm tofu and it was fine.

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