Healthy Meal Prep
Vegan Irish Stew Recipe

Vegan Irish Stew

Description

Vegan stout deepens the warm and earthy notes of this Irish stew loaded with parsnips, turnips, carrots, potatoes, garbanzo beans, and herbs.

Ingredients

  • ¼ cup extra-virgin olive oil
  • 3 leeks, thinly sliced
  • 1 cup chopped red potatoes
  • 1 cup peeled and sliced parsnips
  • 1 cup peeled and chopped turnip
  • 1 cup sliced celery
  • 1 cup sliced carrots
  • 4 cups garbanzo beans, drained
  • 4 cups low-sodium vegetable broth
  • 2 cups vegan stout beer (such as Samuel Smith's)
  • ½ cup chopped fresh parsley
  • ¼ teaspoon dried rosemary
  • ¼ teaspoon dried thyme
  • ¼ teaspoon dried marjoram
  • ¼ cup water (Optional)
  • salt and ground black pepper to taste

Instructions


  1. Heat olive oil in a large pot over medium-high heat. Saute leeks until translucent, 3 to 5 minutes. Add potatoes, parsnips, turnip, celery, and carrots. Cook and stir until slightly tender and coated in oil, about 4 minutes. Add garbanzo beans, vegetable broth, beer, and parsley. Bring stew to a boil.
  2. Reduce heat to low; cook until vegetables are tender and stew thickens slightly, about 1 hour more. Add a little water if necessary. Season with salt and pepper.

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Nutritional Information

Vegan Irish Stew

Servings Per Recipe: 6
Calories: 403.2
% Daily Value *
protein: 21 %
carbohydrates: 20 %
exchange other carbs:
dietary fiber: 43 %
sugars:
fat: 18 %
saturated fat: 8 %
cholesterol:
vitamin a iu: 94 %
niacin equivalents: 22 %
vitamin b6: 62 %
vitamin c: 51 %
folate: 44 %
calcium: 12 %
iron: 22 %
magnesium: 29 %
potassium: 21 %
sodium: 28 %
thiamin: 15 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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