Hearty Vegetable and Pea Stew with TVP and Coconut Milk
A protein-rich plant-based stew featuring textured vegetable protein, fresh vegetables, and creamy coconut milk. This warming one-pot meal combines earthy mushrooms, tender carrots, and vibrant broccoli with green peas and spinach in a flavorful tomato-based broth seasoned with paprika, cumin, and a hint of sriracha heat. Perfect for weeknight dinners or meal prep, this satisfying stew delivers complete nutrition and bold flavors that will please both plant-based eaters and omnivores alike.
Ingredients
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 large onion, diced
- 2 cups tomatoes, diced
- 2 tbsp tomato paste
- 1 tsp paprika
- 1 tsp cumin
- 1 tbsp nutritional yeast
- 1 ½ cups textured vegetable proteincooked lentils1:1vegetarian
similar protein and texture
- 1 cup mushrooms, chopped
- 2 large carrots, peeled and chopped
- 2 cups broccoli florets
- 1 can coconut milk
- 2 cups vegetable stock
- 1 tbsp sriracha
- 2 cups green peas
- 3 cups spinach, chopped
- 1 lemon, juice of
- salt, to taste(optional)
- pepper, to taste(optional)
Instructions
- 1
Heat olive oil in a large pan over medium-high heat for 30 seconds
- 2
Add garlic, onion, tomatoes, tomato paste, paprika, cumin and nutritional yeast and cook for 5 minutes until softened and fragrant
- 3
Soak TVP in twice the amount of water for 5 minutes then drain if necessary
- 4
Add mushrooms, carrots and broccoli and cook for 2-3 minutes more, stirring frequently
- 5
Add TVP, coconut milk, vegetable stock and sriracha, lower heat to medium and simmer for 15-20 minutes, stirring occasionally
- 6
Add green peas and spinach and stir for a few minutes until spinach wilts and peas are bright green
- 7
Squeeze in lemon juice and season to taste with salt and pepper before serving
Tips
Add more vegetable stock during simmering if the stew becomes too thick
Soak TVP in warm water for faster rehydration and better texture
Add spinach at the very end to prevent overcooking and maintain vibrant color
Good to Know
Refrigerate for up to 4 days in airtight container
Can be made 1-2 days ahead, flavors improve with time
Serve hot with crusty bread or over rice
Common Mistakes
Don't skip soaking TVP to avoid chewy texture
Add spinach last to prevent wilting into mush
Substitutions
similar protein and texture
FAQ
Can I use frozen vegetables instead of fresh?
Yes, frozen vegetables work well. Add them directly without thawing and extend cooking time by 2-3 minutes for proper heating.
What if I don't have TVP?
Substitute with cooked lentils, chickpeas, or crumbled firm tofu. Use the same amount and add directly without soaking.
How long will this stew keep in the freezer?
Freeze for up to 3 months. Thaw overnight in refrigerator before reheating. The texture may be slightly softer after freezing.