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Smoky tomato stew with kidney and pinto beans, mushrooms, potatoes, carrots and corn.
Rachelle Johnson

Smoky Vegan Cowboy Stew

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Cremini and portobello mushrooms, two kinds of beans and potatoes simmer in a smoky tomato broth. Corn and a little maple syrup round out the stew; a spoonful of vinegar at the end keeps it lively.
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings: 6 servings
Course: Dinner, Lunch
Cuisine: American
Suitable For
Vegan
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Vegetables
  • 2 tablespoons olive oil
  • 1 large onion diced
  • 3 cloves garlic minced
  • 2 cups cremini mushrooms quartered
  • 2 cups portobello mushrooms diced
  • 1 cup carrots diced
  • 2 stalks celery diced
  • 2 medium potatoes cut into 3/4-inch cubes
Seasoning and broth
  • 1 tablespoon tomato paste
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon chipotle powder Optional.
  • 1 teaspoon liquid smoke
  • 1 ½ teaspoons fine salt Start with less if the broth is salty.
  • ½ teaspoon black pepper
  • 2 teaspoons tamari Coconut aminos also work.
  • 4 cups vegetable broth
  • 1 15-ounce can fire-roasted diced tomatoes
  • ¼ cup dry red wine Optional; use vegan-labeled or producer-confirmed vegan wine.
Beans and finish
  • 1 15-ounce can kidney beans drained and rinsed
  • 1 15-ounce can pinto beans drained and rinsed
  • 1 cup corn kernels fresh or frozen
  • 1 tablespoon maple syrup
  • 1 teaspoon balsamic vinegar Optional; vegan Worcestershire sauce also works.
  • fresh parsley or cilantro chopped; Optional garnish.

Equipment

  • Large heavy pot with lid
  • knife
  • chopping board
  • wooden spoon
  • ladle

Method
 

  1. Heat the oil in a large heavy pot over medium heat. Cook the onion for about 4–5 minutes until softened, then add the garlic and stir until fragrant.
  2. Add both kinds of mushrooms and cook for 8–10 minutes, or longer if needed, until their released water evaporates and the edges begin to brown. Stir in the tomato paste, paprika, cumin and optional chipotle and cook for about 1 minute.
  3. If using wine, add it now and simmer briefly, scraping the bottom of the pot. Add the carrots, celery, potatoes, broth, tomatoes, liquid smoke, tamari, pepper and some of the measured salt. Stir well and bring to a simmer.
  4. Cover loosely and simmer gently for 30–35 minutes, stirring occasionally, until the potatoes and carrots are tender. Add a splash of water if the stew reduces too far; continue cooking if the potatoes are still firm.
  5. Stir in the drained kidney and pinto beans, corn and maple syrup. Simmer for about 10 minutes until heated through. Taste and add the optional balsamic vinegar and more of the measured salt as needed.
  6. Ladle into bowls and add any optional fresh herbs. Serve with vegan cornbread, toast or rice, added separately.

Nutrition

Calories: 346kcalCarbohydrates: 61gProtein: 15gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.002gSodium: 1726mgPotassium: 1237mgFiber: 15gSugar: 12gVitamin A: 4463IUVitamin C: 21mgCalcium: 118mgIron: 4mg

Notes

Timing: Allow about one hour cooking after preparation; browning, the potato simmer and the final bean warm-through are separate stages. Mushrooms: Let their moisture evaporate before adding broth for a deeper savory flavor. Beans: This recipe uses canned, already cooked kidney and pinto beans. Do not add raw kidney beans directly to the stew. Smoke and salt: Liquid smoke brands vary in strength; taste the broth and start with less salt if it is already seasoned. Wine: Optional wine goes in before the broth so it can simmer; cooking does not guarantee complete removal of alcohol. Storage: Refrigerate promptly for three to four days, or freeze for up to two months for best quality. Reheat to 165°F (74°C), adding water if needed.

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