Simple Vegetable Stew Recipe – Vegan and Gluten Free

Vegan gluten free vegetable stewThis is a simple meal to keep in mind when you only have a little time and want to throw something together that you can eat from one bowl. Heartier and more filling than soup, this simple vegetable stew recipe is perfect for those moments.

Take whatever vegetables you have in your fridge and wash and chop a selection of them. For this one I used onion, cauliflower, broccoli and green beans but you can use whatever you have to hand and whatever takes your fancy.

Start by heating a little olive oil in the bottom of a wok-type pan. When the oil’s hot, add a good tbsp of black mustard seeds and let the seeds begin to pop and then add the chilli and squeeze some fresh ginger and fresh garlic into the pan.

Leave two garlic cloves whole and also add to the pan to fry. Stir-fry for a few moments until the crushed garlic and ginger are cooked and then add 2 tsp of cumin and turmeric.

Add your cauliflower florets and broccoli florets and stir to coat in the spices and flavourings. Sprinkle on salt. Cover the pan and slice up the green beans.

Add the beans and chopped tofu and pour on some gluten free soy sauce and stir. Take a look at the gluten free soy sauce range available on Amazon.

Cover and allow to cook for a few moments before adding enough water to create a sauce in the bottom of the pan. Add a jar of red beans and mix in.

Cover again and leave the vegetables to steam until soft. When it’s cooked through, it’s ready to serve.

Simple but hearty.

Simple Vegetable Stew Recipe – Vegan and Gluten Free

15 minPrep Time

30 minCook Time

45 minTotal Time

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  • 1 onion
  • 1/2 red chilli
  • 4 large cloves garlic
  • Fresh or powdered ginger
  • 1 heaped tbsp black mustard seeds
  • 1 tsp cumin
  • 1 tsp turmeric
  • cauliflower florets
  • broccoli florets
  • green beans
  • tofu
  • red beans (borlotti, kidney, frijoles etc)
  • olive oil
  • salt and pepper


  1. Heat some oil in a wok
  2. Pop the black mustard seeds in the oil
  3. Fry the garlic, chilli and ginger
  4. Add the cumin and turmeric, followed by the sliced onion
  5. Add the other vegetables (cauliflower, broccoli...) in order of hardness, hardest vegetables first.
  6. Add a jar or tin of red beans.
  7. Pour on some gluten free soy sauce and allow to cook/steam in the sauce for a few minutes.
  8. Add enough water to create the amount of sauce you want in your finished stew.
  9. Cover and leave to cook.


Leave the stew to stew for a while before serving and the flavour will increase.

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