Description
This Gluten-Free Vegetarian Stew is the ultimate one-pot comfort food. Loaded with chunky root vegetables, tender chickpeas, and a rich, savory tomato-herb broth, it delivers all the heartiness of a beef stew without the meat. Naturally thickened with potatoes and cornstarch, it’s a warming, wholesome dinner that happens to be vegan and budget-friendly.
Ingredients
— The Aromatics —
2 tablespoons olive oil
1 large yellow onion, diced
3 cloves garlic, minced
2 large carrots, chopped into thick rounds
2 ribs celery, chopped
— The Stew —
1 lb (450g) Yukon Gold potatoes, scrubbed and cut into 1-inch chunks
1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
1 can (14 oz) diced tomatoes (undrained)
4 cups gluten-free vegetable broth
1 tablespoon tomato paste (for depth)
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 bay leaf
Salt and black pepper, to taste
— The Finish —
1 cup frozen peas (or green beans)
2 tablespoons cornstarch mixed with 2 tablespoons cold water (slurry)
Fresh parsley for garnish
Instructions
1. Sauté Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Sauté for 5–7 minutes until the onion is translucent and the vegetables begin to soften.
2. Bloom Flavors: Stir in the minced garlic and tomato paste. Cook for 1 minute, stirring constantly, until fragrant. This removes the raw tomato taste.
3. Simmer: Add the potatoes, chickpeas, diced tomatoes (with juices), vegetable broth, thyme, rosemary, bay leaf, salt, and pepper. Stir well to combine. Increase heat to bring the mixture to a boil.
4. Cook: Once boiling, reduce the heat to low, cover the pot, and simmer gently for 20–25 minutes, or until the potatoes and carrots are fork-tender.
5. Thicken: Stir in the frozen peas. Then, slowly pour in the cornstarch slurry while stirring the stew gently. Let it simmer uncovered for another 2–3 minutes until the broth thickens into a glossy gravy.
6. Serve: Remove the bay leaf. Taste and adjust seasoning with more salt or pepper if needed. Ladle into bowls and garnish with fresh parsley. Serve with crusty gluten-free bread.
Notes
Potato Choice: Yukon Gold or Red potatoes work best as they hold their shape well. Russet potatoes will break down more, making the stew thicker but less chunky.
Protein Swap: You can substitute chickpeas with kidney beans, lentils, or even cubed firm tofu for different protein sources.
Storage: This stew tastes even better the next day as the flavors meld. Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
Thickening: Unlike traditional stews that use a flour roux, this recipe uses cornstarch to keep it 100% gluten-free and lighter.
- Prep Time: 15
- Cook Time: 30
- Category: Dinner
- Method: Stovetop
- Cuisine: American / French Rustic
Nutrition
- Serving Size: 1 bowl
- Calories: 240
- Sugar: 6
- Sodium: 680
- Fat: 5
- Saturated Fat: 1
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 42
- Fiber: 8
- Protein: 8
- Cholesterol: 0