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Vegan Irish Stew

3 Reviews
100% would make this recipe again

The original Irish Stew consists of neck of mutton, almost as much potato as meat, and sliced onions arranged in layers and stewed. I make this vegan version with tofu instead of meat.

Preparation : 20 min Cooking : 1 h 40 min
420 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly

Ingredients

700 g firm regular tofu 3 1/2 cups
7 tbsp canola oil 100 mL
6 cloves garlic, minced
4 cups vegetable broth, low-sodium 1 L
3 tbsp tomato paste 45 mL
1 1/2 tbsp sugar 18 g
1/4 tsp Tabasco sauce 0.63 mL
1 sprig rosemary, fresh 5 g
3 bay leaf 0.4 g
1 1/2 onions, coarsely chopped 300 g
3 stalks celery, cut into 1 cm pieces 220 g
4 1/2 potatoes, peeled then cut into 1 cm pieces 900 g
3 carrots, peeled then cut into 1 cm pieces 300 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 tbsp Italian parsley, fresh, chopped 16 g

Method

  1. Cut the tofu into 1 cm cubes.
  2. Heat half the oil in a large pot over medium-high heat. Add the tofu cubes and sauté until they are browned on all sides, about 5-6 min. Mince the garlic, then add it to the pot. Add the broth, tomato paste, sugar, tabasco sauce, rosemary sprig(s), and bay leaves. Stir to combine. Bring the mixture to a boil, then reduce the heat to medium-low, cover and simmer 20 min, stirring occasionally.
  3. Meanwhile, prepare the vegetables : coarsely chop the onions; cut the celery stalks into 1 cm pieces; peel the potatoes and carrots, then cut them into 1 cm pieces.
  4. Heat the remaining oil in another large pot over medium heat. Add the vegetables and sauté until they are golden, about 20 min, with occasional stirring. Add the vegetables to the stew. Continue to simmer, uncovered, until the vegetables are very tender, about 40 min. Season with salt and pepper. Discard the bay leaves and rosemary sprig(s), sprinkle with the chopped parsley, then serve.
(*) If the stew is too liquid, remove some of the excess broth and serve it separately as a soup.

Remarks

This stew can be prepared a few days in advance and brought to a simmer before serving.

Nutrition Facts Table

per 1 serving (500g)

Amount

% Daily Value

Calories

420

Fat

20 g

31 %

Saturated 1.9 g
+ Trans 0.3 g

11 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

44 g

15 %

Fibre

6 g

22 %

Sugars

10 g

Protein

20 g

Vitamin A

81 %

Vitamin C

46 %

Calcium

22 %

Iron

22 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Source of  :
Omega-3, Omega-6, Pantothenic Acid, Vitamin B12, Vitamin B2
Good source of  :
Calcium, Fibre, Iron, Vitamin B1, Vitamin C, Zinc
Excellent source of  :
Copper, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin E, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2
Meat and Alternatives 2
Fats 4
Other Foods 0

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Members' Reviews

3 Reviews (2 with rating only ) 100% would make this recipe again
MichelDaw
march 18, 2017 | I would make this recipe again

This was absolutely delicious. We used medium firm tofu and it was fine.

Useful 0

Top Reviews

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MichelDaw
march 18, 2017 | I would make this recipe again

This was absolutely delicious. We used medium firm tofu and it was fine.

Useful 0