This is a hearty vegan stew that can be made beforehand and popped into heat proof flask and taken with you on those busy days and this also makes a great hearty dinner too. I like to add spice to my dishes because i like the warmth from the dish ad well as the extra bit of seasoning spices give you by adding a dollop of homemade chilli jam stirred through (click here for the recipe) This is a nicely filling on those meat free days and satisfies the biggest of appetites whilst being healthy as you get most of your 5 a day with this one .
Serves 4 and is ready in about 40 minutes.
Vegan Stew ingredients:
2 large onions (any ones will do. I use one red and one white ) roughly chopped
3 cloves of garlic finely chopped
600g of peeled and cubed potatoes ( I use maris piper)
400ml of vegetable stock
400g can of any beans in water. (not baked beans) drained
4 large tomatoes roughly chopped (you can use a 400ml can of whole plum tomatoes)
Juice of 1/2 lemon
1 tbsp of sunflower oil
Small handful of fresh mint and flat leaf parsley
Salt and freshly ground Black Pepper ( this dish needs seasoning well)
Vegan Stew Method:
Grab a wide heavy bottomed large saucepan. Add the oil on a medium low heat.
Gently fry the onions and garlic for approx 10 minutes until translucent and lusciously soft. Be careful not to colour them so keep stirring gently.
Add your potatoes and stock to the pan bring to the boil and then reduce to a low simmer. for about 12 minutes.
Add the tomatoes and beans and simmer for about 5 minutes. Stir in the lemon juice and scatter over the herbs. (if your making ahead leave the herbs until you serve)
Season to perfection and taste to make sure. Serve in warmed bowls with a crusty roll.
If your making this for a lunch to be taken with you in a flask then reheat and add the herbs at the last minute before you pot up.