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    Where Is My Spoon > Recipes > Vegan

    Vegan Soy Stew

    Published by: Adina March 16, 2017 · Last modified: January 13, 2024 8 Comments
    Jump to Recipe
    pinterest image with title vegan soy stew.

    This amazing vegan soy stew with soy chunks or granules and lots of vegetables is the ultimate vegan comfort food.

    pot of vegan soy stew on the table.

    In this soy stew, soy chunks or granules are simmered in a rich, aromatic sauce filled with vegetables. It’s one of my favorite vegan dishes! I first made this recipe over 15 years ago, and it’s been a staple in my cooking ever since.

    Jump to recipe
    • What is textured soy protein (TSP)?
    • Recipe ingredients
    • How to make soy stew?
    •  Good to know!
    • Store and reheat
    • What to serve with it?
    • Recipe
    • Vegan Soy Stew

    Generally, the only recipes I cook on repeat are some I inherited from my grandmother, like the Chicken Dumpling Soup or the Romanian Pea and Chicken Stew. Or German dishes my husband wishes me to cook from time to time, such as German Beef Soup or Eggs in Mustard Sauce. Or dishes that my kids love more than anything, like Baked Chicken Thighs or creme fraiche crepes.

    But I keep making this soy chunk stew over and over because I love it so much. It’s not just for me - everyone in the house enjoys it, including the kids, who eat it without any fuss.

    What is textured soy protein (TSP)?

    Also known as textured vegetable protein (TVP), soy meat, soy chunks, or soya granules.

    TSP is a by-product of extracting soybean oil. It is often used as a meat replacement, sometimes as a meat extender, and has a protein content comparable to certain meats. It is considered a low-cost healthy food, especially if combined with vegetables, like in this recipe.

    Textured soy protein is a processed product, and its consumption is controversial these days when clean eating is more important than ever. However, I don't worry much about that. We eat textured soy protein, just like meat, which is in moderation.

    We don't even eat it because we are trying to replace or mimic meat; we just like its taste and structure and the endless possibilities when cooking it. Maybe you would like to try this Soya Spaghetti or this Vegetarian Stir Fry with Soy Granules.

    Vegan Soy Vegetable Stew

    Recipe ingredients

    Textured soy protein: For this recipe, you can use either soy granules or soy chunks. Both taste the same, though the consistency of the sauce will be different. Soy granules are finer; if you use them, you could serve the soy stew with noodles, like a bolognese.

    If cooking for kids, I recommend granules as they tend to prefer them.

    Vegetables: You can change the vegetables according to the season and your taste. I am sure that pretty much anything would do, but this is such a good combination that you should try it at least once. 🙂 I use onions, garlic, eggplants, carrots, bell peppers, and mushrooms. The mushrooms can be fresh or canned; I use canned most of the time.

    Spices: cumin, sweet paprika powder, marjoram.

    See the recipe card for full information on ingredients and quantities.

    How to make soy stew?

    I can’t remember where I first found this vegan soy stew recipe - probably a magazine from long ago. I wrote it down and began cooking it right away. Since then, I’ve always made it my own way, never changing the version I love so much.

    • Step #1: Soak the soy granules or chunks in vegetable broth and red wine.
    • Step #2: Meanwhile, prepare the vegetables.
    • Step #3: Drain and squeeze the soy granules or chunks.
    • Step #4: Fry the soy for about 3 minutes, stirring often, until lightly browned.
    • Step #5: Add onions and cook briefly. Add the eggplant, carrots, and peppers, and cook for a couple more minutes.
    • Step #6: Add tomato paste and flour and stir well. Add the soaking liquid, tomatoes, mushrooms, garlic, salt, pepper, and spices.
    • Step #7: Simmer until the veggies are tender, about 20 minutes. Cook without a lid for 5 more minutes.
    • Step #8: For a thicker sauce, mix 1-2 tablespoons of cornstarch with a bit of water to make a paste. Stir this paste into the cooking sauce while whisking continuously, and let it bubble a few times to thicken.
    • Step #9 Adjust the taste and sprinkle the soy stew with fresh herbs.

    Try more vegan stews, such as Zucchini Stew, Stewed Cabbage, Hungarian Lecso, or Tofu Potato Curry.

     Good to know!

    Check the packet instructions for soaking times: granules need about 15-20 minutes, while chunks require around 30 minutes. Be sure to drain and squeeze the soy well before frying to help it brown nicely and develop a good crust.

    Store and reheat

    You can make the dish 1-2 days ahead and reheat it.

    Refrigerate leftover soy stew in an airtight container for 3-4 days. You can freeze the leftovers for up to 3 months.

    Reheat on the stovetop or microwave.

    soy granule stew with vegetables in a small pot.

    What to serve with it?

    You can serve the soy stew with just about anything: bread, potatoes in any form, noodles, rice, polenta, dumplings, millet, quinoa, and so on.

    Our favorite sides are the German bread dumplings (Semmelknödel) or polenta, but we have had this with every single one of those other sides over the years, and they are all good.

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    Do you like this recipe?

    Please leave a good rating in the recipe card below. Stay in touch through social media: Pinterest, Facebook, and Instagram. Don’t forget to tag #whereismyspoon when you try a recipe!

    Recipe

    vegan soy stew with vegetables sprinkled with parsley in a small clay pot.

    Vegan Soy Stew

    This amazing vegan stew with soy chunks or granules and lots of vegetables is the ultimate vegan comfort food.
    4.67 from 9 votes
    Print Pin Share GrowSaved! Rate
    Course: Vegan Recipes
    Cuisine: Romanian
    Prep Time: 30 minutes minutes
    Cook Time: 40 minutes minutes
    Total Time: 1 hour hour 10 minutes minutes
    Servings: 4 servings
    Calories: 374kcal
    Author: Adina
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    Ingredients 

    • 5.5 oz dry soy granules or soy chunks, 150 g, Note 1
    • 2 cups vegetable broth 500 ml
    • ½ cup red wine 125 ml, optional, Note 2
    • 2 tablespoons olive oil
    • 2 medium onions
    • 1 medium eggplant
    • 3 small carrots
    • 2 red bell peppers
    • 1 small can sliced mushrooms
    • 2 tablespoons tomato paste
    • 2 tablespoons all-purpose flour
    • 2 medium tomatoes
    • 2 large garlic cloves
    • 1 teaspoon cumin
    • 1 tablespoons marjoram
    • 1 teaspoon sweet paprika powder
    • 1-2 tablespoons cornstarch optional for a thicker sauce
    • fine sea salt and pepper
    • 1-2 tablespoons parsley or chives, fresh or frozen

    Instructions

    • Soak the soy: Place the soy granules or chunks in a large heat-proof bowl. Bring the vegetable broth to a boil and pour it over the soy. Stir well and add the red wine if using. Let stand for about 30 minutes if you use chunks and about 15-20 minutes if you use granules. Read the packet's instructions to make sure you soak the soy appropriately.
      5.5 oz dry soy granules/ 150 g + 2 cups vegetable broth/ 500 ml + ½ cup red wine/ 125 ml
    • Prepare the vegetables: In the meantime, prepare the vegetables, but keep them separate. Chop the onions finely and set aside. Cut the eggplant into small cubes, slice the carrots, and chop the peppers. Place these three items together in a bowl. Deseed and chop the tomatoes, drain the mushrooms, and grate the garlic. You can place these three ingredients together in another bowl.
      2 medium onions + 1 medium eggplant + 3 small carrots + 2 red bell peppers + 2 medium tomatoes + 2 large garlic cloves + 1 small can sliced mushrooms
    • Squeeze soy: Drain the soy granules/chunks and reserve the soaking liquid. Squeeze the soy well to remove as much liquid as possible. To do this I place the soy in the fine sieve and press it with a large spoon.
    • Brown soy: Heat the oil in a large cast iron or non-stick pot. Add the soy and fry for about 3 minutes, stirring often, until it gets some color.
      2 tablespoons olive oil
    • Add vegetables: Add the onions and continue cooking until the onions are translucent, about 3 more minutes. Add the eggplant, carrots, and peppers and cook for 2 minutes more, stirring well a few times in between.
    • Add the tomato paste and the flour and stir well to coat. Cook for one minute while stirring, then add the soaking liquid, tomatoes, drained mushrooms, garlic, salt, and pepper. Add the cumin, marjoram, and paprika powder as well.
      2 tablespoons tomato paste + 2 tablespoons all-purpose flour + 1 teaspoon cumin + 1 tablespoons marjoram + 1 teaspoon sweet paprika powder
    • Simmer soy stew: Stir well, cover, leaving a crack open, turn the heat down, and cook gently for about 20 minutes or until the vegetables are tender. Remove the lid and cook on a higher heat for another 5 minutes or so until the sauce thickens slightly.
    • Thicken the sauce: If you like a thicker sauce, you can thicken it with 1-2 tablespoons of cornstarch mixed with a little water to form a paste. Stir this mixture into the cooking sauce while whisking all the time and let bubble once or twice.
      1-2 tablespoons cornstarch + water
    • Adjust the taste with salt and pepper, sprinkle the stew with chopped herbs, and serve with polenta, bread dumplings, rice, noodles, potatoes, quinoa, millet, etc.
      fine sea salt and pepper + 1-2 tablespoons parsley

    Notes

    1. Soaking time: Read the packet's instructions because the soy needs different soaking time; the chunks will generally need a bit longer.
    2. The wine adds depth of flavor but can be replaced with more vegetable broth.

    Nutrition

    Serving: 1/4 of the dish | Calories: 374kcal | Carbohydrates: 38g | Protein: 38g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Sodium: 1061mg | Fiber: 8g | Sugar: 15g
    Tried this Recipe? Pin it for Later!Mention @adinabeck or tag #WhereIsMySpoon!

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    Comments

    1. Andrew says

      October 05, 2018 at 10:59 am

      Quick question - as in my country I have so far never seen soy chunks/granules being sold. How would I go about using just plain soy beans, do I just soak overnight, then boil as other beans and then use fresh ones?

      Reply
      • Adina says

        October 05, 2018 at 12:37 pm

        Hi Andrew. Soy beans are completely different from soy granules or chunks, not similar in any way, so using beans will make this a completely different dish. However, soy beans have to be soaked overnight and then cooked until tender, the dry sort of soy beans, fresh ones are not available here. ☺

        Reply
    2. Valentina | The Baking Fairy says

      March 18, 2017 at 3:59 am

      This looks absolutely delicious! I'm always looking for new vegetarian/vegan recipes to try and this looks so easy and yummy. 🙂

      Reply
    3. Marvellina says

      March 17, 2017 at 1:41 am

      Have you ever tasted Tempeh before? In Indonesia Tempeh is very popular and it is made of soy beans and great source of protein. Now it makes me wonder if the soy granules /chunks tastes similar to tempeh. I love chunky looking stew like that too !

      Reply
      • Adina says

        March 17, 2017 at 9:16 am

        I had Tempeh and liked it, but they are not very similar. Both delicious though!

        Reply
    4. Sissi says

      March 16, 2017 at 8:37 pm

      It looks fantastic. I'd never guess it's vegan (or even vegetarian). I've never had these granules but when I was a vegetarian for a year (haha, I was 17 at the time I think) I used to cook something similar with soy chunks which looked like cubed meat. They actually were really good!
      Many people mix up cumin and caraway and in my French-speaking region of Switzerland they put the word "cumin" on the products labelled both "kummel" and "kreuzkummel", so luckily we have correct German words on our labels too! (Italian too actually). On the other hand the seeds are so similar when one looks at them... no wonder they are easy to mix up. I grew up knowing that cumin was the "exotic" seed and caraway the stuff grown in my country, so this is the only reason why I know the difference, but when I see the dry seeds I find them almost identical.

      Reply
    5. Balvinder says

      March 16, 2017 at 4:36 pm

      What an amazing recipe! I love soy chunks. I'm going to try this out!
      Love the new look of your blog!

      Reply
    6. Angie@Angie's Recipes says

      March 16, 2017 at 12:37 pm

      Seriously, I wouldn't even miss the meat here...a fantastic vegetarian stew, Adina.

      Reply
    4.67 from 9 votes (9 ratings without comment)

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