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  • Prep-time: / Ready In:
  • Makes 10 cups

Tuck into this cozy meal whenever you’re in need of a little TLC. Portobello mushrooms add rich flavor and meaty texture to this chunky classic-style stew, while a medley of fresh veggies soaks up the herbaceous broth. Fresh rosemary and parsley deliver a beautiful depth of flavor that develops over time, so don’t be afraid to freeze your leftovers for a rainy day! These healthy vegan lunch ideas are ready for you to try.

Tip: Fresh rosemary is wonderful in this stew, but if you only have dried, use ½ teaspoon.

From straightupfood.com

Ingredients

  • 1½ large yellow or white onions, chopped into ¾-inch pieces (about 3 cups)
  • 3 medium carrots, sliced lengthwise and cut into ¾-inch pieces (about 2¼ cups)
  • 3 ribs celery, cut into ¾-inch pieces (about 1 cup)
  • 2 medium portobello mushrooms, cut into ¾-inch pieces (about 4 cups)
  • 6 cloves garlic, minced
  • 2 lb. white potatoes, peeled and cut into ¾-inch chunks (about 6 cups)
  • ⅓ cup no-salt-added tomato paste
  • 1 tablespoon dried Italian seasoning
  • 1 tablespoon paprika
  • 2 teaspoons finely chopped fresh rosemary
  • 1½ cups thawed frozen peas
  • ½ cup chopped fresh parsley

Instructions

  1. In a Dutch oven or soup pot, cook onions, carrots, and celery with 1 tablespoon water over medium-high heat for 8 minutes, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in mushrooms and garlic; cook 5 minutes more, stirring frequently and adding water as needed.
  2. Stir in potatoes, tomato paste, Italian seasoning, and paprika. Add 5 cups of water. Bring to boiling; reduce heat to medium-low. Stir in rosemary. Cook, covered, 15 minutes, stirring occasionally. Stir in peas; cook, covered, 5 minutes more or until carrots and potatoes are tender.
  3. Transfer 2 cups of the mixture to a blender. Cover and blend until smooth. Return to soup pot. Stir in parsley.

Comments (111)

(4.32 from 59 votes)
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Maria3 weeks ago
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Fab taste..just like beef less Stew.. I read the comments, so made adjustments as recommended..if you make soups etc, it’s not difficult to make the adjustments..I added black beans too, as it was short of something solid..

Katherine Coburn3 weeks ago
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Easy prep, very filling, could use more flavor. I made the recipe as stated, no modifications. My suggestions: use vegetable broth instead of water, salt/pepper to taste, and maybe even a few bay leaves!

Lindsay4 weeks ago
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Giving this two stars because I had to make some adjustments to the recipe, based on previous ratings. What I did differently was:

Smoked paprika instead of regular
Vegetable broth instead of water
Cannellini beans instead of peas

It turned out quite well, and I will say that if I did not use the smoked paprika or vegetable broth, it probably would have turned out extremely bland and be a complete let down. I highly recommend reading through all the other ratings for ideas and adjust per your own taste and preference.

TL Taylor2 months ago
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Why white potatoes instead of red, purple, or yellow? And could one use new or creamer potatoes or do I need the larger ones that have been cured? Where I am, the freshly dug white or red potatoes are a bit watery with not much flavor.

Cathy1 month ago
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My guess is because a white potato is more solid and holds up better in a stew, as in, it won’t get mushy. I would say try whatever you have.

India2 months ago
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how many servings does this make?

Becki2 months ago
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Ugh I wish I would have read through the reviews first instead of just trusting the rating from so many reviews. Prepared as written, it is extremely bland. It was so disappointing because it made the house smell so good but it was quite deceiving. It made SO much food and I can’t let it go to waste so I’ll try to fix it somehow. Definitely not the “Best” beefless stew unfortunately.

karl3 months ago
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Could you do this without using a blender as i don’t have one?

thanks for any replies.

Diane3 months ago
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You could use a stick blender, it would be easier……it even a potato masher….

AT4 months ago
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The recipe itself wasn’t my favorite but made some modifications to give it 4 stars. Added salt, would have added veggie broth if I had some on hand. Added bay leaves and tons of fresh herbs. I also added some fresh chopped tomatoes. Would definitely put in more mushrooms and slightly less potatoes and maybe even add some cannelini beans for extra protein/flavor. The tomato paste did give it nice flavor but definitely adding salt made a difference in taste.

Evelyn O2 months ago
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Thank you for letting me know about the salt, and the extra ingredients made this stew much much better!!

T.J. Phoenix4 months ago
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Delicious, I love have flavorful and wonderful it is without the salt or oil! Thank you!!!

Jessica Cassidy4 months ago
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Hey all, read the comments and added a little more taste to what could’ve been pretty blan. We added vegetable broth in place of water, included two bay leaves and reduced the rosemary. Used tomato paste with salt, spinach instead of peas and mashed some of the potato instead of blend. Of course sea salt to taste. Came out brilliant!

Penny4 months ago
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We did not care for this. It tasted like too much rosemary and not much else.

Dawn4 months ago
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The best thing about soups is you can play with the seasonings, change them up.

Sandy4 months ago
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No oil ?
Love that.

Stacey4 months ago
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All FOK recipes are no oil! Enjoy!!!

Billie Brown4 months ago
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It will have more umami if you allow the tomato paste to bloom in a little olive oil on one side of the pan while you caramelize the onion on the other side.

Brenda4 months ago
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I’m sure it would, but most of us that follow forks over knives also follow a whole foods plant-based diet which does not include oil.

Frankie4 months ago
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Made this because the title and 4.5 stars from 53 voters! Wished I read the reviews first! Why are people giving this 4-5 stars when they deviated from the recipe quite a bit! The ones who did the recipe the way it should have been gave it 1-2 stars! And it is bland! Waste of time. We definitely have to doctor this up quite a bit for my kids to eat it. And some gave reviews for great photo! Seriously?!

Debbie4 months ago
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Having Stage 3 CKD, I don’t know if this was a good choice, but I made it anyway, and really enjoyed it. Like others mentioned, it was a little bland. I added 2 cubes of low sodium vegetable bullion to the recipe, since I didn’t have broth. Also, I added more seasoning to my bowl, like onion and garlic powder, and some thyme. I’m glad someone questioned about their stew looking brown and was told about scraping the dark gills at the bottom of the portobello mushroom. Since I never had those mushrooms, I wouldn’t have known, and saw the instructions provided, then googled it to get a visual. I’ll be making this again and pray my body agrees with it.

Catherine Marie Lee5 months ago
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I made this last night and used some of the suggested modifications; used vegetable broth & 1 cup of red wine in place of the water, smoked paprika, added a bay leaf, 1/2 tsp. each salt and pepper and prepared in my Ninja Foodie. Both my partner and I were very happy with the results and agree that this will be added to our rotation. I have never really liked stew (beef or other meat) but this was delicious!!

Victoria Weber5 months ago
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Looks Great! Can this be done in a Slow Cooker? If so, how….? Thank you!

Bruce4 months ago
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The way I did it was to fry the onion and garlic then throw everything into the slow cooker, 2 hours high, 4 low. You can do whatever, just until the potatoes are cooked.

Victoria Weber5 months ago
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Can you do this in a Slow Cooker? If so, What time is best, and may I do this on High, for two hours..?

Karen6 months ago
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I loved this dish and so did my meat-eating partner. It will now have a permanent place on my favourite list of hearty winter stews.

I made a couple of changes: added a dash of red wine with the tomato paste, included oregano, basil, thyme, bay leaves to the Italian seasoning and changed the water to vegan-chicken stock.

Liam6 months ago
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This is a new favorite! I was out of Italian seasoning, so I used dried basil, thyme, oregano, and a couple of bay leaves. I tend to go a little heavy-handed with dry herbs, including rosemary. I also doubled the paprika and used smoked. Subbed veggie broth instead of water. Oh, wait I added more potatoes and peas too. Step 3 is a great trick to thickening the stew. For the final taste, I felt it needed a little more kick so I added a shake of dry garlic and onion powder and generous amounts of salt and pepper. On a side note, I really like to freeze leftovers and find historically chunks of carrots get a “spongy” texture after freezing. For that reason, I ran the carrots through a food processor before cooking them, I always do this if I know the dish will be frozen

Cindy6 months ago
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So good and satisfing!

N Cawood7 months ago
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I made this last night for my vegan/gluten free family. The mushrooms turn the sauce brown, nothing like the photo. Also had to tweak the flavours as it was very bland. I added gluten free Worcestershire sauce which helped a bit.

D.E. Johnson5 months ago
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If the sauce turned brown, it may be because of the portobellos. You have to scrape the insides (the dark underside) our first, rinse, then slice. Otherwise the insides part does turn it brown – which is fine if you’re making mushroom soup – not so fine if making a sauce. I found that out the hard way years ago.

Jennifer8 months ago
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We have been eating a plant based diet for a few years now. This soup is by far not the best Beefless stew ever. I will definitely be seasoning it differently. I have 2 FOK cookbooks. I hope the other recipes are much better.

Megan8 months ago
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Big hit with the meat-loving family!

Chris7 months ago
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I make this meal nearly every second Friday, it is a major hit with all my family especially my 3 and 5 year old grandsons. I put a lot more different veggies in it too. A tablespoon or two of Balsamic vinegar towards the end of the cooking time.. delicious

Colleen9 months ago
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Great for a rainy day!

Denise9 months ago
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I have stage 4 chronic kidney disease. It would be very so helpful if these recipes had a breakout of sodium, potassium, phosphate and protein content per serving. And maybe some CKD friendly versions of the recipes…?

Debbie4 months ago
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I think the only problem is not knowing how many servings there are to the recipe in order to break it down and get a more accurate nutritional fact.

Debbie4 months ago
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I agree with Denise also. I’m currently using the cronometer app by putting in the ingredients as a whole, then break it down by the serving. It’s time consuming. I’ll try the website KK provided, and see if that works.

KK6 months ago
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There are numerous websites available where you can enter the ingredients for a recipe, and it will create a nutrition label for you! (e.g., https://www.verywellfit.com/recipe-nutrition-analyzer-4157076)

LaRee9 months ago
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I agree with Denise. I also have stage 4 kidney disease. Please, please help us with a more complete nutrition list.

Debbie10 months ago
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Made this in my slow cooker and it was DELICIOUS! The seasoning was perfect by dinner time. Leftovers froze perfectly and tasted fantastic when we had guests at the last minute!

Diane5 months ago
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Did you make any modifications to adapt to the slow cooker? Thank you!

Heidi10 months ago
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This recipe is a classic. I substituted sweet peppers for the peas only because I’m freezing portions and didn’t want withered peas. I upped the spice amounts including smoked paprika and cooked the veggies in red wine. It is a meal I served my non plant based guests and they were impressed. Thank you so much for your creative recipes.

Lisa10 months ago
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Yuk! Sorry I’ve been plant based for years. Spent an hour making this very disappointing. Rosemary overpowered. Huge pot now I have to gut through this . Sorry but no bueno

Deborah10 months ago
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This stew is really good! I’ve recommended it to my meat eating family for meatless Monday meals.

Rebekah Welch10 months ago
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Delicious! This is my husband’s favorite. I always replace the potatoes with turnips. Wonderful recipe!

GramGramSue10 months ago
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I was so excited to make this however, we did not like the taste. The Italian Seasoning flovor just doesn’t work with stew for us. If I ever make it again, I will use a packet of McCormick Stew Seasoning instead of the Italian seasoning and the rosemary.

Susan3 weeks ago
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Great recipe!
I just adjusted the seasonings & used vegetable broth instead of water. Very good! Thank you

Sandy Ward11 months ago
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These look so delicious! Need recipes w no salt ,no sugar, no meat and no dairy.

Anne8 months ago
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Dr Fuhrman had tons of recipies of that kind

Kim11 months ago
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I made this tonight for dinner, I did use vegetable stock instead of water and upped the spices… It came out delicious! Very easy to make, with ingredients I typically have on hand.

Rachel11 months ago
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Instead of water, used veggie stock.
Instead of plain paprika, I used Smoked.
Added Bay leaves.
Turned out yummy!

Blending some of this to thicken is a genius way to keep flavor and add thickness! 😀

Janet11 months ago
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We really liked this recipe and definitely use again. I agree that it needed for seasonings but otherwise it came out thick and chunky and so good!

Sandra11 months ago
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I had to add salt and pepper and about triple the amount of spices and herbs to get any flavour out of this recipe.

Donna11 months ago
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I halved the recipe since I am the only one plant based. I didn’t have peas so I substituted green beans. Turned out good, will definitely make it again.

Vera11 months ago
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Made way too much of this. Can this be frozen for a month or so?

MJ11 months ago
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I followed recipe exactly– we found it bland. Added freshly ground black pepper and vegeta seasoning to our liking. Adding cannellini beans would add nutrition and flavor.

Pauline Fogarty1 year ago
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Hi, can I do this recipe in a slow cooker instead of a Dutch oven.
Thanks
Pauline

Alexandra11 months ago
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Hi! We did this. We prepped it the night before. Put it in the slow cooker on low for 8 hours and it came out just fine. Like others, had to add a little more seasoning, but otherwise it was great!

Roxanne1 year ago
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This was a very tasty recipe. I used low sodium broth instead of water and added some kosher salt. My husband really enjoyed it, even without the beef.

Ashley1 year ago
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I love using recipes from this website as inspiration for my plant-forward eating (not a vegan, more like an 80% of the week vegetarian). This recipe was awesome, however I made a few changes based on my own preferences. Sautéed in oil not water because I prefer that. I used a vegetable broth instead of water. Added some salt, pepper, bay leaf and red wine. Additionally I wanted to give some thickness to the broth so some flour was added. Absolutely perfect in every other way, just thought it was missing some of what I would consider to be essentials in a normal beef stew.

Linda F Pitchford11 months ago
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Bay leaf…great idea. My grandmother added bay leaf to roasts on Sundays.

Vicki1 year ago
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Made this a couple of times. Soo good. If i have beans or edamame i might add those

Vicki1 year ago
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Made this a couple of times. Soo good. If i have beans or edamame i might add those

Anant Jani1 year ago
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“Best-Ever” is an understatement! I made this stew last night, and it was a huge hit with my family!

Judith p Lorber1 year ago
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I haven’t made this yet, but it looks amazing. Can you furnish the calorie count? Can yams be substituted for the potatoes?

Thanks!

Mary1 year ago
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This was simply AMAZING worth the time cutting up all the veggies. I followed everything except I added 5 1/2 c of better than bullion vegetable base making it rich in taste and soupier since it’s really hardy. I can’t wait to make another pot it was that incredibly good!!

Gail1 year ago
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This stew was excellent and we didn’t miss the beef. The next time I will make with 1/2 water 1/2 veggie broth. I also added some vegan Worcestershire sauce and a bit more tomato paste. Finally, I used small red new potatoes with the skin on and used less that what the recipe called for.

Elizabeth1 year ago
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This was an amazing stew! Hearty, savory and feel-good food!

I didn’t have “italian seasoning” on hand so I used, thyme, rosemary and oregano.

After initially tasting it, I added a little bit of red wine and a few shakes of Cholula hot sauce (chili and garlic)

My husband was skeptical, but ate it 2 nights in a row!

will definately make it again.

Debbie Chase1 year ago
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Loved the heartiness and flavor. It was fun to share the preparation of peeling and chopping. Definitely going to make this again and again. Still getting used to recipes using water instead of EVOO when sauteing.

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Cathy Fisher

Cathy Fisher is the creator of StraightUpFood.com, a website offering free recipes and information on eating a whole-food, plant-based diet free of salt, oil, and sugar. She is also a cooking instructor, teaching classes at TrueNorth Health Center and the McDougall Program, both in Santa Rosa, CA. Cathy began eating a plant-based diet in 1999, and in 2016 published her first cookbook, Straight Up Food: Delicious and Easy Plant-based Cooking Without Salt, Oil or Sugar. Find her on Instagram and Facebook.

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