Description
If you’re a stew lover and enjoy amazing Tex-Mex flavors, then get ready for a real treat! You’ll enjoy this delicious, healthy, and oil-free recipe for Vegan Cowboy Stew.
Ingredients
Scale
Sauté Ingredients:
- 1 medium yellow onion, fine dice
- 1 jalapeno pepper, fine dice
- 2 medium carrots, penny slice
- 2 Tablespoons minced garlic
- 2 Tablespoons tomato paste
- 1 Tablespoon GF flour (or flour of choice) *
Base Ingredients:
- 1 cup low-sodium vegetable broth *
- 2 cup water
- 1 – [14.5 oz. can ] petite diced tomatoes
- 2 teaspoons organic maple syrup
- 1 teaspoon molasses
- 1 Tablespoon reduced-sodium tamari *
- 1 teaspoon apple cider vinegar
- 1 teaspoon distilled white vinegar
- 1 teaspoon liquid smoke
- 1 – [ 15.5 oz. can ] dark red kidney beans, drained and rinsed
- 1 – [ 15.5 oz. can ] pinto beans, drained and rinsed
- 1 – [ 15 oz. can ] corn, drained
- 2 cups russet potatoes, peeled, ½ inch cubes
- 1/8 teaspoon baking soda *
Spice/Herb Ingredients:
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 Tablespoons dried minced onions
- 1 teaspoon smoked paprika (+/-)
- ½ teaspoon cumin (+/-)
- 1 Tablespoon chili powder (+/-) *
- ½ teaspoon dried ground mustard powder
- ¼ to 1 teaspoon sea salt (+/-) *
- Pinch to 1/8 teaspoon black pepper (+/-)
Other Ingredients:
- 1 – [ 14 oz. can ] brown lentils, drained and rinsed
Optional Ingredients:
- Avocado slices
- Tortilla chips
- Freshly chopped cilantro
Instructions
Instant Pot Instructions
- Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
- Set the Instant Pot to Sauté (high) mode, then add the onions, carrots, and jalapeno peppers into the Instant Pot, sauté for 7 to 8 minutes, then add the minced garlic, tomato paste, and flour and the Spice/Herb Mix and stir to allow the spices to release their fragrance, about 1 minute.
- Then add all the Base Ingredients, stir well to combine. Be sure to scrape the bottom of the IP liner to ensure that the sautéed items did not stick to the bottom. Press Cancel, then set the Instant Pot to Manual Pressure High for 3 minutes. When finished, press Cancel and allow to sit for 2 minutes, then do a Quick Release. Unplug the Instant Pot.
- Once all the pressure is released, carefully remove the lid, then stir in the canned lentils, stir well to combine. Taste test the flavors and add any additional seasonings at this time; stir to combine, allow at least 5 minutes for the flavors to marry. Serve with your favorite toppings, avocado slices, tortilla chips and/or freshly chopped cilantro.
Stove Top Instructions
- Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
- Place the potatoes into a small stock pot and cook until tender, drain, then add in Step 5. [Or use leftover boiled potatoes.]
- In a ceramic/enamel lined Dutch oven or similarly large stock pot, add the minced onions, carrots, and jalapeno peppers, sauté for 7 to 9 minutes until the veggies become tender, then add the tomato paste, flour, and the Spice/Herb Mix and stir to allow the spices to release their fragrance, about 1 minute.
- Then add all the Base Ingredients, stir well to combine. Be sure to scrape the bottom of the pot to ensure that none of the sautéd ingredients stuck to the bottom of the pot; heat to boiling, then immediately lower to a simmer. Cover the pot with a tight-fitting lid and cook for 30 minutes, stirring occasionally to ensure the beans don’t stick.
- After 30 minutes, stir in the canned lentils and boiled potatoes, simmer for 3 minutes. Taste test the flavors and add any additional seasonings at this time; stir to combine, allow at least 5 minutes for the flavors to marry.Serve with your favorite toppings, avocado slices, tortilla chips and/or freshly chopped cilantro.
Notes
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Serving: 6