Search
  • Conrad & Chef Bernie

High Protein Vegan Stew - Winter Survival Food - Whole Food Plant Based Ingredients - DELICIOUS

Welcome Back to YouRoots! We are on a mission to help you incorporate more plants into your lifestyle and to teach you how to make nutritious wholefoods as delicious as possible.


The better you can make the good stuff taste, vegetables, the more of them you'll eat!

Always remember that the things you decide to put into your body will have a direct impact on your short and long term health both physically & mentally.


We don’t know about you but where we live, it’s currently freezing outside! Which means it’s perfect comfort food weather, comfort food with some nutrition that is that will leave you feeling warm & energized!


What could it be, well it’s Chef Bernie’s family recipe - his famous Winter Survival Stew that is 100% plant based and 100% delicious. As an added bonus, it only takes about 20 minutes to prepare with ingredients you like already have at your house!



This recipe is high in carbs to give you a nice boost of energy, protein and a bunch of nutrients / vitamins from the dark leafy green vegetables and roasted veggies, the way it should be!


As always, check out our cooking show if you need further instruction!



Quick fact, most people think potatoes are unhealthy but they are one of the most satiating foods that are low in calories and will keep you full! They are also very high in potassium, vitamin C and B6 along with some other minerals.


You will need the following ingredients below, feel free to get creative and swamp out an ingredient for something else if you want!



Ingredients

Vegan Stew

4 shallots

4 pieces of garlic cloves

2 bunches of green onions

1 tomato

1 pound baby potatoes

3 yellow beets

200grams of mushrooms

100grams of soaked walnuts

2 tbsp of grape seed oil

Salt pepper to taste

Pinch Chili powder

2 tsp soy sauce

3 tbsp chickpea flour

5 pieces of Brussels sprouts

1 bunch of kale

1 bunch of parsley

2 cups Fresh spinach

Roasted Veggies

10 pieces of Brussels sprouts

3 parsnips cut in half

3 carrots

2 tsp of brown sugar

½ tsp of garlic powder

½ tsp of paprika


Preheat your oven to 425 and let's get our roasted veggies prepped and in the oven so they are ready once our stew is done! Take your parsnips, carrots and Brussels sprouts, clean everything. Cut off the ends and cut in half!



This next part is easy, take your seasoning ingredients (brown sugar, garlic powder, paprika) and mix together. Place your veggies on a baking sheet with parchment paper and ensure they are spaced out nicely.


Simply sprinkle on your seasoning and get them into the oven, set a time for 20 minutes and check on them, you shouldn't need to flip them!



Next, take your favourite pot, we would recommend using a large one and to high heat with 2 tbsp grape seed oil. Now let's get prepping!


First, clean & peel your shallots, cut in half. Take the green onions, clean and cut them about a 1/2 inch. Mince your garlic. Once the oil is hot, toss in your veggies and saute until golden brown! In the meantime, clean your Brussels sprouts and mushrooms. Cut in half and once the other veggies are done, toss them in!



Turn to medium heat. Next, wash your potatoes and peel your beets. Cut the baby potatoes in half and your beets into cubes (*keep your beet leaves as we will use them!).



Add in your chickpea flower and give everything a stir, then add in your vegetable stock along with the soy sauce. Add in your chili powder and salt & pepper to taste. Take your tomato and cut it into small cubes, toss into the stew! Add in your walnuts as well, protein and health fats!


Lastly, add in your potatoes and beets, simmer for 20 minutes.



Let's get our greens ready and prepped. Wash everything. Start off by chopping your kale into small pieces and going thinner as you get closer to the stock. Chop your parsley and beet leafs. With about 5 minutes left, add in your greens, it will seem like a lot but they will cook into much smaller pieces.



Your roasted veggies should be done and are ready to be plated, how beatitude is that? Packed full of flavour, minimal ingredients and simply delicious!



Make sure you plate them nicely, we got creative!



Your stew should be ready as well, get that into a bowl and... enjoy! We used some of our roasted veggies as garnish.



Thanks again for taking time out of your day and we really hope that you are finding value out of our blog posts and a few laughs from our videos. Stay tuned for another weekly blog post with another great recipe.


If you have any feedback or comments, good or bad, please let us know below, we welcome all feedback as we are always looking to improve. From the both of us remember to be positive, live with purpose and eat nutritious and delicious wholesome plant based foods!


39 views