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A bowl of tempeh stew with kidney beans, potatoes, carrots, and fava beans in sauce.
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5 from 1 vote

Loaded Vegan Tempeh Stew

Brimming with veggies, tempeh crumbles, French lentils, and a savory sauce, this loaded vegan tempeh stew recipe is a hearty and cozy main dish.
Prep Time20 minutes
Cook Time40 minutes
Total Time1 hour
Course: Main Course
Cuisine: American
Diet: Vegan
Servings: 8
Calories: 457kcal
Author: Denise Perrault

Ingredients

  • 10 ounces tempeh
  • 6 cups vegetable broth
  • 1 large onion diced, about 2 cups
  • 4 cloves garlic minced or pressed
  • 1 teaspoon dried tarragon
  • 1 teaspoon caraway seeds
  • ½ cup red wine or vegetable broth
  • 2 cups tomato sauce
  • 4 cups vegetable broth
  • 2 medium carrots peeled and diced, about 1 ½ cups
  • 2 pounds diced potatoes 4 cups diced
  • 2 cups French lentils Puy lentils, rinsed
  • 1 ½ cups kidney beans 1 can, drained and rinsed
  • 1 cup fava beans frozen or canned, use broad beans or frozen peas
US Customary - Metric

Instructions

  • Quarter the tempeh and crumble it into small pieces in a medium soup pot. Add 4 cups of vegetable broth and 1 tablespoon of soy sauce. Bring the ingredients to a simmer, cover the pot, and simmer the tempeh for 20 minutes.
  • While the tempeh cooks, heat a large pot or Dutch oven over medium heat. Add the onions and sauté them for 2-3 minutes. Stir the onions often to prevent them from sticking.
  • Stir in the garlic, tarragon, and caraway seeds and mix them with the onions, no longer than 30 seconds.
  • Pour ½ a cup of red wine or broth to deglaze the pot. Stir the bottom of the pot to pick up any ingredients stuck to the bottom. Let the wine simmer for a minute or two until it cooks down.
  • Add the tomato sauce and 4 cups of broth. Stir the ingredients, being careful to clear the bottom of the pot.
  • Mix in the carrots, potatoes, and lentils. Bring the ingredients to boiling and immediately turn down the heat to simmer. Cover the pot and cock the lid to allow an air vent. Stir the ingredients a few times. Cook until the lentils and potatoes are tender. About 25 minutes.
  • At this point, the tempeh should be done. Drain it in a colander, and then use the back of a spoon to press it against the sides to help release the excess moisture. Set it aside until the lentils are done.
  • Stir in the fava beans, kidney beans, and tempeh. Simmer for 10 minutes until the beans and tempeh are heated through.
  •  Give the stew a taste. Add salt and black pepper as desired.

Notes

  • Simmering tempeh softens it and eliminates the bitter flavor. You can simmer and drain it a day ahead, or it can be frozen until you are ready to use it.
  • Substitute lima beans or frozen peas for the fava beans.
  • For quicker preparation, cut the tempeh into small cubes rather than crumble it. Simmer the tempeh cubes as directed.
  • If you don't have tomato sauce, use 1 can of diced tomatoes plus 2 tablespoons of tomato paste as a substitute.
  • French lentils are preferable for this recipe because they have a great flavor and hold shape after cooking. Use green or black (beluga) lentils if you need a replacement.
  • If you want to turn this stew into a hearty soup, add another cup of tomato sauce and 2-3 cups of vegetable broth.
  • Store leftover stew in an airtight container in the refrigerator for 3-4 days or freeze it for 3 months. 

Nutrition

Calories: 457kcal | Carbohydrates: 75g | Protein: 28g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 1636mg | Potassium: 1086mg | Fiber: 23g | Sugar: 10g | Vitamin A: 3456IU | Vitamin C: 31mg | Calcium: 132mg | Iron: 7mg