Lunch/ Recipes

Oil-free Hearty Vegetable Stew

Oil-free Hearty Vegetable Stew

A delicious Oil-free Hearty Vegetable Stew, made from scratch. It’s hearty, warming, and nutritious.
This stew is vegan and just the stew you need when you are craving a healthy, hearty, and plant-based warming stew full of whole food ingredients and using what you already have on hand. It is full of veggies, naturally gluten-free, oil-free, and delicious.

You also get 5 of your recommended vegetables a day in one serving. This recipe is also perfect for meal prepping. Or a garnish to your main dishes such as cauliflower steak.

It’s quick to make, and it’s perfect for a rainy day.
Anyway! Do let me know how you found this Oil-free Hearty Vegetable Stew if you try it though! And if there was anything you tried or something that worked better…Do drop me a comment below, or you can find me/message me directly on Instagram, PinterestYouTube, or Facebook! I love seeing what my lovely readers think of my recipes!

Oil-free Hearty Vegetable Stew

Oil-free Hearty Vegetable Stew

A delicious Oil-free Vegetable Stew, made from scratch. It's hearty, warming and nutritious.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Cuisine Mediterranean
Servings 3
Calories 223 kcal


  • 2 large tomatoes chopped or a can/ 480g fire-roasted tomato puree
  • 4 cups water/veg stock
  • 1 onion sliced
  • 3 large cloves garlic minced
  • 1 tablespoon regular paprika
  • 1 1/4 teaspoon ground coriander
  • 1/2 teaspoon fine salt
  • 1/4 teaspoon ground black pepper
  • 500 g gold potatoes cut into bite-size chunks (equals about 3 cups)
  • 2 long carrots sliced 1/4 inch pieces
  • 1 bay leave
  • 1 large tomato
  • 1 tbsp of tomato purée
  • 3 large handfuls of spinach optional, or any greens you like


  • To a large pot, add a little bit of water and the onion over medium heat. Cook for about 5 minutes, stirring occasionally until tender.
  • Add the garlic and cook another 1-2 minutes, being careful not to burn. Add more water if needed.
  • Add the paprika, coriander, bay leave, tomato puree salt, and pepper, and stir for about 15 seconds to soak up any liquid.
  • Add the veg stock potatoes, and carrots and bring to a rolling boil. Once boiling, cover and lower the heat to low. Simmer for 8 minutes. You may need to stir a few times.
  • Add the tomatoes. Raise the heat back to medium and cook for another 8 minutes or until the veggies are tender to desired preference and the soup/stew should have thickened a lot more by now. If using, add the spinach now. Heat through for a couple of minutes.
  • Now, let the soup sit about 10 minutes to thicken up just a bit more. Taste and if desired, add more salt or red pepper flakes for additional heat.


Now, this stew is deliciously eaten right away, but the flavor (just like with any stew) tastes even more amazing the next day.
Store the leftovers in the fridge for up to 4 days.


Serving: 1servingFiber: 4.5gCalories: 223kcalFat: 6.6gProtein: 9.9gCarbohydrates: 39.1g
Keyword comforting, gluten-free, lunch, nutriotious, stew, superfood, vegan
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