Irish Vegetarian Stew: An Incredible Ultimate Recipe

Name: Irish Vegetarian Stew
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Irish
Ingredients: 1 tablespoon olive oil; 1 large onion, chopped; 2 garlic cloves, minced; 3 medium carrots, sliced; 2 medium potatoes, diced (Yukon Gold or Russet); 1 cup green beans, trimmed and chopped; 1 cup peas (fresh or frozen); 1 bell pepper, diced; 4 cups vegetable broth (low-sodium recommended); 1 tablespoon tomato paste; 1 tablespoon soy sauce (or tamari for gluten-free); 1 teaspoon dried thyme; 1 teaspoon dried rosemary; Salt and freshly ground black pepper, to taste; Fresh parsley, chopped (for garnish)

There’s a certain kind of comfort you only find in a steaming bowl of well-made stew: the sweet, earthy aroma of simmered root vegetables mingling with an herb-scented broth; tender potatoes that break into creaminess on the tongue; a gentle, satisfying bite from peas and green beans. This Irish vegetarian stew takes those familiar, nostalgic scents and textures and turns them into a simple, soulful meal that warms from the inside out.

Whether you’re chasing away a gray winter afternoon, feeding a crowd at a relaxed family gathering, or craving something nourishing after a long day, this stew answers with honesty and heart. It’s hearty without heaviness, easy to scale up, and forgiving enough for beginners. Serve it on a blustery night with crusty bread, or ladle it into thermoses for the coziest lunch—this is comfort cooking that also feels intentional and wholesome.

At a Glance

Prep Time: 15 minutes
Cook Time: 30–40 minutes (simmering)
Total Time: 45–55 minutes
Servings: 6 generous bowls
Difficulty Level: Easy — great for weeknights or first-time stew-makers

Nutrition Highlights

Estimated nutrition per serving (approximate; makes 6 servings). Nutrition estimated using USDA FoodData Central values and general ingredient profiles. For personalized dietary advice, consult your healthcare provider or registered dietitian.

Calories: ~140 kcal
Protein: ~4.5 g
Carbohydrates: ~29 g
Fat: ~2.5 g
Fiber: ~5 g
Sodium: variable — approximately 600–900 mg (depends on broth and soy sauce)

Notes:

These values are estimates based on the ingredient list and common serving sizes (USDA FoodData Central). Actual numbers will vary with specific brands (especially vegetable broth and soy sauce). The Mayo Clinic and CDC recommend monitoring sodium intake—consider using low-sodium broth and reduced-sodium soy sauce if you’re limiting salt.

Why You’ll Love It

There are many reasons this stew will become a go-to in your rotation:

Flavor & Aroma: The slow marriage of thyme, rosemary, and tomato paste gives the broth a rounded, savory depth while soy sauce adds a subtle umami lift that keeps the stew from tasting flat.
Comfort & Memories: Stew evokes home, hearth, and the kind of meals made for long conversations. It’s excellent for family dinners or bringing to a potluck.
Ease & Flexibility: No special equipment or techniques required—chop, sauté, simmer. It’s forgiving if you want to swap vegetables or stretch it with grains.
Seasonal & Healthy: Bright with vegetables and fiber, it’s a vegetable-forward dish that works well in colder months and can be lightened or fortified depending on dietary needs.

Method & Process

Ingredients

1 tablespoon olive oil
1 large onion, chopped
2 garlic cloves, minced
3 medium carrots, sliced
2 medium potatoes, diced (Yukon Gold or Russet — see tips)
1 cup green beans, trimmed and chopped
1 cup peas (fresh or frozen)
1 bell pepper, diced
4 cups vegetable broth (low-sodium recommended)
1 tablespoon tomato paste
1 tablespoon soy sauce (or tamari for gluten-free; low-sodium recommended)
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and freshly ground black pepper, to taste
Fresh parsley, chopped (for garnish)

Optional ingredients and substitutions

Add 1 cup cooked lentils or a can of drained chickpeas for more protein.
Replace potatoes with sweet potato for a sweeter, autumnal twist.
Use tamari for a gluten-free alternative to soy sauce.
For a smokier flavor, add 1/2 teaspoon smoked paprika or a splash (2–3 tbsp) of stout/Guinness (check vegetarian labeling).
Swap green beans for chopped leeks or celery for different texture and flavor.

Directions
Making Irish Vegetarian Stew is simple and straightforward. Follow these steps for a delightful outcome:

Heat the oil: In a large pot, heat 1 tablespoon olive oil over medium-high heat.
Sauté onions and garlic: Add the chopped onion and minced garlic. Sauté for about 5 minutes or until the onions are translucent and fragrant.
Add carrots and potatoes: Stir in the sliced carrots and diced potatoes. Cook for an additional 5 minutes, allowing the edges to brown slightly.
Incorporate vegetables: Add the green beans, peas, and diced bell pepper to the pot, stirring well to combine.
Mix broth and seasonings: Pour in 4 cups vegetable broth and add 1 tablespoon tomato paste, 1 tablespoon soy sauce, 1 teaspoon dried thyme, and 1 teaspoon dried rosemary. Stir thoroughly so the tomato paste dissolves into the broth.
Bring to a boil: Increase heat to high and bring the stew to a gentle boil. Once boiling, reduce the heat to low.
Simmer: Cover the pot and let the stew simmer for 30–40 minutes, stirring occasionally, until the vegetables are tender and flavors have melded.
Season to taste: Taste and adjust seasoning with salt and freshly ground pepper. If using low-sodium broth and soy sauce, you may need a pinch more salt.
Garnish and serve: Remove from heat, garnish with chopped fresh parsley, and serve warm.

Practical tips

Avoid over-stirring once simmering — you want the vegetables to keep their shape.
Check doneness with a fork; potatoes should be tender but not falling apart.
If the stew looks thin, simmer uncovered for 5–10 minutes to reduce, or mash a few potatoes against the side of the pot to thicken naturally.
For deeper flavor, sauté the tomato paste briefly with the vegetables before adding broth (“blooming” the paste).

Best Pairings

Bread: Crusty soda bread, sourdough, or a seeded whole-grain loaf for sopping the broth.
Dairy/Butter: A smear of salted butter or a knob of cultured butter on hot bread is classic (skip for vegan).
Beverages: A robust Irish breakfast tea, hearty ale, or a light red wine (Gamay or Pinot Noir).
Sides: Simple boiled cabbage or a green salad with a tangy vinaigrette to cut richness.
Toppings: A drizzle of good olive oil, extra parsley, or a little lemon zest for brightness.

How to Store

Room temperature: Do not leave stew at room temperature for more than 2 hours (USDA food safety guidance).
Refrigeration: Store in an airtight container for up to 3–4 days. Reheat gently on the stovetop or in the microwave until piping hot.
Freezer: Freeze cooled stew in airtight, freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

Chef’s Advice

Potato choice matters: Yukon Golds hold a creamy texture without falling apart; Russets will break down more and thicken the broth. Choose based on the texture you prefer.
Layer flavors: Browning the vegetables lightly before adding liquid builds complexity. Don’t rush this step.
Control sodium: Use low-sodium vegetable broth and reduced-sodium soy sauce; taste and adjust at the end.
Texture cues: When carrots and potatoes are easily pierced with a fork, the stew is done—green beans should be tender but still bright.
Balance acidity: If the stew tastes flat, a teaspoon of cider vinegar or a squeeze of lemon at the end brightens the dish.

Creative Twists

Protein boost: Stir in 1 cup cooked green or brown lentils in step 7 for a heartier, protein-rich stew.
Mushroom & barley version: Replace peas with 1 cup sliced mushrooms and add 1/2 cup pearled barley early in the simmer (add extra 1 cup of broth); simmer until barley is tender.
Guinness-style vegan stew: Add 1/2 cup stout (Guinness) for depth and a slightly malty note; use vegan-certified stout and reduce broth accordingly.
Spiced North African twist: Add 1 teaspoon ground cumin and 1/2 teaspoon smoked paprika; finish with chopped cilantro and a dollop of plain yogurt or a dairy-free alternative.

Frequently Asked Questions

Q: Can I make this gluten-free?
A: Yes. Use tamari instead of soy sauce and verify vegetable broth is gluten-free. The recipe itself contains no wheat-based ingredients.

Q: How do I thicken the stew without flour?
A: Mash a few potatoes against the side of the pot or add a small handful of cooked pearl barley or mashed beans to naturally thicken the broth.

Q: Can I make this in a slow cooker?
A: Yes—follow the sauté steps on the stovetop first, then transfer to a slow cooker with broth and seasonings and cook on low for 4–6 hours or until vegetables are tender.

Q: How can I reduce sodium without losing flavor?
A: Use low-sodium broth and reduced-sodium tamari; add a splash of balsamic vinegar or a squeeze of lemon at the end to enhance perceived saltiness.

Q: Is this recipe freezer-friendly?
A: Absolutely. Cool completely and freeze in portioned airtight containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

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Conclusion

This Irish vegetarian stew is a reliable, comforting recipe that showcases how humble ingredients can produce something soulful and satisfying. It’s adaptable, fridge-friendly, and wonderful for hosting or meal prep. For more variations and inspiration—especially if you’re exploring hearty vegan stews—check out this hearty plant-based version from Ultimate Hearty Vegetable Stew Recipe – Yup, it’s Vegan and a lovely take on the Irish classic at Vegan Irish Stew – A Virtual Vegan.

If you make this stew, I’d love to hear how you personalized it—drop a comment, share a photo, and join the conversation. Happy cooking!