Hearty Vegan Stews: A Meal Prep Staple

I know you crave delicious, home-cooked meals; however, the daily hustle and bustle often gets in the way. That’s where meal prepping comes in – a lifesaver for busy folks seeking nutritious and satisfying options. And let me tell you, nothing beats the warmth and comfort of a hearty vegan stew, especially as the weather cools down.

In this post, I’ve rounded up five of my favorite vegan stew recipes that are not only packed with flavor, they are also perfect for prepping ahead. They’re designed to be easily doubled or tripled, so you can have a week’s worth of deliciousness ready quickly. Whether you’re a seasoned meal prepper or just starting out, these recipes will make your weeknights a breeze. 

Let’s explore!

1. Moroccan Chickpea and Apricot Tagine

This unique stew is filled with sweet and savory flavors. The combination of warming spices, tender chickpeas, and the subtle sweetness of dried apricots is great.

Ingredients

• 1 cup dried chickpeas, soaked overnight
• 1 large sweet potato, diced
• 2 carrots, diced
• 1 onion, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 (14-ounce) can crushed tomatoes
• ½ cup dried apricots, halved
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon turmeric
• Juice of ½ lemon
• Fresh cilantro, chopped

Instructions

1. Drain and rinse the soaked chickpeas.
2. In a large pot or Dutch oven, sauté the onion and garlic in a bit of olive oil until softened.
3. Add the cumin, coriander, cinnamon, ginger, and turmeric. Cook for another minute until fragrant.
4. Stir in the chickpeas, sweet potato, carrots, broth, crushed tomatoes, and apricots.
5. Bring to a boil, then reduce heat and simmer for about 45 minutes, or until the chickpeas are tender and the flavors have melded.
6. Stir in the lemon juice and garnish with fresh cilantro before serving.

Meal Prep Tip

This tagine reheats beautifully, and the flavors even intensify over time. Portion it into individual containers for grab-and-go lunches or dinners. Pair it with couscous or rice cooked in advance for a complete meal.

2. Creamy Coconut Curry Lentil Stew

This creamy lentil stew is a hug in a bowl. Coconut milk adds richness, while lentils provide heartiness and protein. A spoonful of peanut butter adds an extra layer of creaminess and a hint of nuttiness.

Ingredients

• 1 cup red lentils
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• ½ teaspoon ground ginger
• ¼ teaspoon cayenne pepper (optional)
• 4 cups vegetable broth
• 1 (14-ounce) can coconut milk
• 1 tablespoon peanut butter
• Salt and pepper to taste
• Fresh cilantro, chopped

Instructions

1. In a large pot, sauté the onion and garlic until softened.
2. Add the curry powder, ginger, and cayenne pepper (if using). Cook for another minute until fragrant.
3. Stir in the lentils, broth, and coconut milk.
4. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the lentils are tender.
5. Stir in the peanut butter until melted and well combined. Season with salt and pepper to taste.
6. Garnish with fresh cilantro before serving.

Meal Prep Tip

Cook the lentils separately and add them to the stew when reheating to maintain their texture. This stew freezes well, so double the recipe and save half for later.

3. Spicy Black Bean and Sweet Potato Chili

This flavorful chili is packed with protein-rich black beans, hearty sweet potatoes, and several other warming spices. A touch of maple syrup balances the heat and adds a hint of sweetness.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon smoked paprika
• ½ teaspoon ground cumin
• ¼ teaspoon cayenne pepper (optional)
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (15-ounce) can diced tomatoes, undrained
• 2 cups sweet potato, diced
• 1 cup vegetable broth
• 1 tablespoon maple syrup
• Salt and pepper to taste
• Fresh cilantro or avocado, for serving (optional)

Instructions

1. Heat the olive oil in a large pot. Sauté the onion and garlic until softened.
2. Add the chili powder, smoked paprika, cumin, and cayenne pepper (if using). Cook for another minute until fragrant.
3. Stir in the black beans, tomatoes, sweet potato, broth, and maple syrup.
4. Bring to a boil, then reduce heat and simmer for about 20 minutes or until the sweet potatoes are tender.
5. Season with salt and pepper to taste. Serve warm, garnished with fresh cilantro or avocado if desired.

Meal Prep Tip

This chili freezes nicely. Double the recipe and freeze half for a future meal. It’s also delicious served over rice, quinoa, or with a side of cornbread.

4. Tuscan White Bean and Kale Stew with Sun-Dried Tomatoes

This flavorful stew features tender white beans, nutrient-rich kale, and the savory tang of sun-dried tomatoes. For that extra brightness, a splash of balsamic vinegar does the trick. 

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried rosemary
• ½ teaspoon dried thyme
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 4 cups chopped kale
• ½ cup sun-dried tomatoes, packed in oil, chopped
• 4 cups vegetable broth
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste
• Parmesan cheese, for serving (optional)

Instructions

1. Heat the olive oil in a large pot. Sauté the onion and garlic until softened.
2. Add the rosemary and thyme. Cook for another minute until fragrant.
3. Stir in the beans, kale, sun-dried tomatoes, and broth.
4. Bring to a boil, then reduce heat and simmer for about 15 minutes or until the kale is tender.
5. Stir in the balsamic vinegar and season with salt and pepper to taste. Serve warm, topped with Parmesan cheese if desired.

Meal Prep Tips

• Chop and store ingredients ahead: Pre-chop the onion, garlic, and kale and store them in separate containers in the refrigerator. This will save you time when you’re ready to cook during the week.
• Cook the beans in bulk: At the beginning of the week, cook a large batch of cannellini beans and store them in the refrigerator or freezer. This way, you’ll have them ready to add to the stew when needed.
• Portion and freeze for later: If you’re making a large batch, portion the stew into individual containers and freeze them. This will ensure you have quick and easy meals on hand for those extra busy days.

5. Hearty Mushroom and Barley Stew

This hearty stew is packed with umami flavor thanks to the mushrooms. Barley adds a chewy texture and makes this stew extra filling. It’s a perfect meal for a chilly evening.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 8 ounces mixed mushrooms (such as cremini, shiitake, or oyster), sliced
• 1 cup pearl barley
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley, for serving (optional)

Instructions

1. Heat the olive oil in a large pot. Sauté the onion and garlic until softened.
2. Add the mushrooms and cook until they release their moisture and brown slightly.
3. Stir in the barley, broth, and thyme.
4. Bring to a boil, then reduce heat and simmer for about 45 minutes or until the barley is tender.
5. Season with salt and pepper to taste. Serve warm, garnished with fresh parsley if desired.

Meal Prep Tips

• Pre-chop the vegetables: Save time by chopping the onions, garlic, and mushrooms ahead of time. Store them in separate airtight containers in the refrigerator for up to 3 days.
• Cook the barley in advance: Barley takes the longest to cook, so prepare it ahead of time according to package directions. Let it cool completely before storing it in the refrigerator or freezer.
• Freeze individual portions: After preparing the stew, let it cool completely. Then, portion it into individual containers and freeze for up to 3 months. Thaw overnight in the refrigerator or reheat directly from frozen in the microwave or stovetop.

Final Thoughts

These recipes are delicious, nutritious, versatile, and easy to customize to your liking. Whether you’re a seasoned vegan or looking to incorporate more plant-based meals into your diet, these stews are a great place to start. So go ahead, try them, and enjoy the comfort and convenience of having delicious, home-cooked meals ready throughout the week.