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Jackfruit Beef Stew in Bowl with Fresh Parsley

Vegan 'Beef' Stew with Jackfruit and Potatoes

The Pesky Vegan
This jackfruit stew – a.k.a. vegan 'beef' stew – is a healthy and hearty one-pot meal that's meat-free, gluten-free, and absolutely packed full of flavour.
5 from 2 votes
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine Gluten-free, Vegan
Servings 4
Calories 520 kcal

Ingredients
 

  • 1 tablespoon olive oil
  • 2 onions, chopped
  • 2 parsnips, scrubbed and diced
  • 2 carrots, scrubbed and diced
  • 7 oz (200 g) mushrooms, sliced
  • 6 garlic cloves, chopped
  • 2x 14 oz (400 g) tins young jackfruit, drained and each piece roughly chopped a couple of times
  • 1.3 lb (600 g) potatoes, scrubbed and chopped into bite-sized chunks
  • ½ cup (120 ml) red wine (ideally vegan, optional)
  • 3 tablespoons tomato puree
  • 2 tablespoons yeast extract (gluten-free if necessary, see notes)
  • 1 tablespoon wholegrain mustard
  • 1 tablespoon dried mixed herbs (I used thyme, rosemary, and sage)
  • 1 teaspoon smoked paprika
  • 2 bay leaves
  • 4-5 cups (1-1.2 litres) vegan stock or water
  • 2 tablespoons cornflour (see notes)
  • Salt and pepper to taste

Instructions
 

  • Heat the oil in a large pan on medium heat. Add the chopped onion, parsnip, and carrot and cook for 8-10 minutes or until starting to soften, stirring regularly. Season with salt and pepper.
  • Add the mushrooms and garlic and cook for a few minutes until these start to soften.
  • Next, add the chopped jackfruit pieces. These will soften as the stew cooks, but you can also break some of the chunks apart with a spoon at this stage.
  • Add the potatoes and cook for a couple of minutes, stirring well. If using red wine, also add this and allow to cook down slightly.
  • Stir in the tomato puree, yeast extract, wholegrain mustard, dried herbs, smoked paprika, and bay leaves. Mix well.
  • Pour in the vegan stock, cover with a lid, and bring to a gentle simmer. Once simmering, continue to cook for 15-20 minutes or until the potatoes are soft enough to pierce with a knife. Stir every now and then, adding extra stock or water if necessary.
  • In a bowl or mug, combine the cornflour with a similar amount of cold water to create a slurry. Mix thoroughly to remove any lumps, then stir this into the stew and cook for a few minutes to thicken.
  • For a thicker stew, repeat the step above with one or two more tablespoons of cornflour. If you like, you can also break apart the jackfruit pieces using a spoon or fork.
  • Once the potatoes are soft, adjust the seasoning to taste and serve with chopped fresh parsley and a splash of vegan Worcestershire sauce.

Notes

Quantity: This recipe will provide approx. four hearty servings or six smaller servings.
Meatier texture: If you want more texture, feel free to include meat substitutes such as vegan sausages or 'beef' pieces (you may want to check that this is gluten-free).
Other veg and legumes: I'll sometimes make this with greens such as kale and/or a drained tin of black beans or chickpeas.
Yeast extract: If you don't have this, substitute for slightly more soy sauce (or tamari if gluten-free).
Other flavours: Seasonings such as fennel seeds and caraway seeds are a nice addition.
Gluten-free: This will be gluten-free provided you use a yeast extract and vegan stock that are labelled as such, as well as cornflour or another GF flour to thicken.
Storage: This will keep in the fridge for up to four days or freezer for up to six months.
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* The nutrition info below is for one serving, based on a total of four servings.

Nutrition

Calories: 520kcalCarbohydrates: 110gProtein: 11gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 623mgPotassium: 1736mgFiber: 14gSugar: 12gVitamin A: 5439IUVitamin C: 53mgVitamin D: 1µgCalcium: 199mgIron: 4mg
Nutrition Facts
Vegan 'Beef' Stew with Jackfruit and Potatoes
Amount Per Serving
Calories 520 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 623mg27%
Potassium 1736mg50%
Carbohydrates 110g37%
Fiber 14g58%
Sugar 12g13%
Protein 11g22%
Vitamin A 5439IU109%
Vitamin C 53mg64%
Vitamin D 1µg7%
Calcium 199mg20%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword healthy vegan stew, jackfruit pot roast, jackfruit recipe idea, vegetarian beef stew
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