Recipe by Katie Mae
Makes 4 servings | Ready in 30 minutes | Stores 1 week in fridge
3 stalks celery, thinly sliced
6 cups low-sodium mushroom or vegetable broth
2 lb Yukon Gold potatoes, quartered
4 carrots, roughly chopped
12 oz tempeh, chopped in 1-inch pieces
2 tablespoons tomato paste, no salt added
2 teaspoons dried thyme
2 cups chopped cabbage leaves
¼ cup red wine vinegar
½ teaspoon salt-free seasoning, or more to taste (i.e. Benson’s Table Tasty)
½ teaspoon black pepper, or more to taste
½ bunch fresh parsley, finely chopped
½ bunch chives, finely chopped
- In a large soup pot over medium heat, add the onion and celery. Dry-sauté until the onion starts to turn translucent.
- Add the broth, potatoes, tempeh, carrots, tomato paste, and dried thyme. Bring to a boil, and then reduce the heat to low-medium. Simmer for about 20 minutes.
- After 10 minutes, add the cabbage, red wine vinegar, salt-free seasoning, and black pepper. Continue to cook until the potatoes and cabbage are tender.
- Serve promptly and garnish with fresh parsley and chives.
You can increase the nutrient-density of this stew by replacing a couple of the Yukon gold potatoes with more carrot, cabbage and/or other vegetables of your choosing.
Irish stew is one of those dishes that warms your belly and your heart. This plant-based twist on the traditional recipe is no exception, but instead even more warming as it’s packed with nutrients and cruelty-free!
In place of the beef, tempeh is the star player in this dish. The fermentation of soybeans to create tempeh make it rich in the savory umami flavor. Pair this with the umami-rich mushroom broth, and you have a hearty stew that’s no less flavorful than the traditional Irish recipe.
Now, you may be tempted to use tofu here… Please don’t! Not only will tempeh give you a richer flavor than tofu, but it will also hold its shape better and provide that “chew” factor that comes with beef.
So cook up a big pot of this stew, enjoy the richness, and take comfort in the fact that you’re grubbing on food that’s nourishing to the body, mind, and soul!