Oil-Free Potato Portobello Stew
Throw it in the crock pot, walk away, and dinner is ready when you get home

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Oil-Free Potato Portobello Stew

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Ingredients

Adjust Servings:
4 large or 2 packages pre-cut, cut into equal large chunks Portobello Mushrooms Stems and gills removed
12, cut in half or quartered if larger Baby Red Potatoes
3 stalks, cut into equal but sized chunks Celery
3, peeled and sliced into bite sized pieces Carrot
2 cloves, minced Garlic
1 Large, chopped White Onion
1 8 ounce bag (frozen) Peas
6 cups Organic Vegetable Broth
1 15 ounce can Tomato Paste
1/4 cup Wheat Flour or gluten free flour of choice
2 sprigs (whole) Thyme
1 sprig (whole) Rosemary
1 Bay Leaf
1/4 cup Red Wine I used Cabernet
2 teaspoons Garlic Powder
2 teaspoons Onion Powder
adjust to taste Salt
adjust to taste Pepper

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Cuisine:

This savory, hearty stew is full of vegetables with a thick, creamy herbal broth. You won't believe it is so low in calories and oil-free.

  • 4-6 hours on high or 6-8 hours on low
  • Serves 5
  • Easy

Ingredients

Directions

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I left the house at 5 a.m. this morning and didn’t return home until 7 p.m. Parent teacher conferences took place this evening, so I prepared dinner this morning in one of my favorite appliances; my crock pot. Dinner cooks slowly while I work, and when I come home, dinner is ready to be served.

As a child, I remember my grandma’s hearty, thick beef stew. I remember the distinct smell when I walked into her house; my sister and I fought over the greek bread  my grandma baked to dip in the stew.

Since transitioning to a plant based diet and cooking without oil and fats, I realized herbs and spices bring the flavors of natural, whole foods out. In fact, the right combination of flavors creates a fat-free version of my childhood favorite foods without the fat and meat.

The true heart of any stew the choices of vegetables and the thick broth that baths the vegetables. The key to a thick broth is a combination of vegetable broth, tomato paste, flour and a hint of red wine. The meat is easily replaced with portobello mushrooms, a hearty, healthy alternative to meat.

When I walked in the door, I caught Paul leaning over the crockpot with a spoon. Apparently, the smell drew him to the crock pot and he couldn’t wait to take a taste. He added the peas for me but chose to take a few bites before I arrived. After a long day, I can clearly attest to the incredible aroma as well as the taste. We both enjoyed a large bowl of stew, and we prepared three additional mugs of stew for tomorrow’s lunch.

With a few minutes of prep time and a lot of fresh ingredients, you too can enjoy this simple recipe. We loved it.

Steps

1
Done

Prepare Vegetables for the Crock Pot

Cut portobello mushrooms, onions, celery, carrots and potatoes.
Place in the bottom of the crock pot.
Add thyme, bay leaf, and rosemary (leave whole, so they can be removed after cooking).
DO NOT ADD FROZEN PEAS UNTIL THE END

2
Done

Prepare the sauce separately/Finish

In a high speed blender combine 2 cups vegetable broth, 1/4 flour, and tomato paste (this is to help avoid getting lumps from the flour)
Blender on high speed until blended.
Pour into crockpot on top of vegetables.
Pour remaining vegetable broth over the top.
Add seasonings.
Stir and cover

3
Done

Before serving

30 minutes before serving, add frozen peas.
Stir.
Add salt and pepper to taste.
Cover and lower temperature to serve mode.

4
Done

Garnish

I garnished with thyme and a vegan dough heart.
I cut out dough and freeze the shapes to bake later.
Its just an extra way to make it pretty.

Kathy Carmichael

Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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