Irish Stew Made Vegan

Recipe for Irish Stew made vegan

It’s almost St Patrick’s Day so celebrate in Irish style with a (nearly) traditional Irish dish. It’s got all the hearty veg and rich stout gravy you expect and still has the meaty texture but without the meat. Instead the traditional lamb is replaced with mushrooms.

Recipe makes: 4 adult portions

Equipment: pressure cooker or slow cooker or large saucepan on the hob

Ingredients:

  • 1 1/2 onions, diced

  • 2 stalks celery, chopped

  • 1 large carrot, diced

  • 1 courgette, diced (this isn’t normally included but I like it in stews)

  • 2 parsnips, diced

  • 3 cloves garlic, minced

  • 2 heaped tbsps tomato puree

  • 3 portobello mushrooms, sliced

  • 450g portabellini mushrooms (mini version or portobello)

  • 1 bottle stout (I used Guinness as it’s vegan. Most are but you can check on Vegaholic or Barnivore)

  • 15 new/salad potatoes, halved

  • 2 1/2 cups of veg stock (I used 1 stock cube)

  • 2 bay leaves

  • 1 tsp thyme

  • 2 tbsps cornstarch

  • fresh parsley for garnish

Method:

  1. Add the diced onions to the pressure cooker/saucepan and sautee in a couple of splashes of water to start softening, 5 mins

  2. Add the celery, carrot, courgette and parsnip. Simmer for 5 mins. (Add a splash more water if needed.)

  3. Add the garlic and give it a stir

  4. Add the sliced mushrooms and give it a stir round a bit until the mushrooms start to give off some water

  5. Stir in the tomato puree and pour in the beer. Let this come up to boil for a couple of minutes.

  6. Add the veg stock, the potatoes and the herbs. I would recommend seasoning at the end.

  7. If using a pressure cooker, cook on high for 5 minutes and then let the pressure cooker release the pressure on its own, then let it go to ‘keep warm’. If on the hob simmer for 30 minutes.

  8. After 30 minutes mix the cornstarch in a bowl with a couple of tablespoons of water to make a smooth runny paste. Pour into the stew and mix in. Simmer for a further 5 minutes. Season to taste.

  9. Serve with fresh parsley and some crusty bread.

Cooking notes:

  • Don’t cut your vegetables too big - you want bite size pieces or your veg will be as hard as cricket balls and just as tasty

  • If using a saucepan then choose a large, heavy bottomed one so the stew doesn’t burn on the bottom

  • It can be slow cooked but give it all day to really get the flavours going

Nutrition facts:

Mushrooms are naturally low in saturated fat, salt and cholesterol. They’re a good source of fibre, protein, Vitamin C, folate, iron, zinc, manganese, Vitamin D, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, phosphorous, potassium, copper and selenium. Not bad for a funghi!

Read More

Mushrooms and Immunity article

Mushroom nutrition facts video

Recipe by Ruth Jane Plantiful