November 27, 2022

Acage

Outstanding health & fitness

Vegan Guinness Stew – Sharon Palmer, The Plant Powered Dietitian

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I’ve been to Ireland, and I like a Guinness beer every now and again. In the Emerald Isle, a rich, savory Guinness stew—made with vegetables, beer, beef, and mashed potatoes—is common pub food. I funneled that Irish inspiration into a completely plant-based (vegan) version featuring tempeh and loads of veggies. It’s an easy, one-dish meal that is pure comfort food bliss. All you have to do to make this Vegan Guinness Stew is to create a thick vegetable stew with carrots, onions, celery, peas, and tempeh—with a tomato and Guinness beer broth. Place the stew in the bottom of a baking or casserole dish. Then mash up some potatoes quickly to “frost” the top of the stew. Pop it into the oven to get all golden brown and melty, and you have a fabulous one-dish meal on the table in no time.

Just pair this dish with a cabbage salad and you’re set to go for your St. Patrick’s Day celebrations, or a simple one-dish meal any night of the week. As an alternative, you can make individual small “pies” of this stew by dividing the stew and mashed potatoes among four oven-proof soup bowls or soufflé dishes. This is an absolute favorite dish in my household. My boys adore it, as they did on their first trip to Ireland years ago. If you’d like to change up the ingredients a bit, you can try heirloom carrots in yellow or purple for an added bit of color, and zucchini or broccoli instead of the peas.

Tempeh is a fabulous plant-based protein made from fermented soy and grain—it’s super easy to just dice and throw into casseroles, such as this dish. You can find it at most supermarkets. If you want to skip tempeh, you can simply replace it with diced tofu or one canned of beans, such as chickpeas, kidneys, or white beans. 

Follow along with the step-by-step directions for making this Vegan Guinness Stew recipe below.

Step-by-Step Guide

This recipe includes tempeh, onion, carrots, celery, broth, tomato pate, flour, salt, peas, potatoes, and Guinness beer.
Cook the vegetables stew and pour into a casserole dish.
Make the mashed potatoes, spread over the stew, and bake at 400 until golden brown.
Enjoy!

Watch me make this recipe in my Instagram TV Plant-Based Cooking Show here.

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Description

This plant-based pub food is a vegan take on the classic Guinness Stew served in Ireland. Filled with a tempeh, vegetable, Guinness beer stew, and topped with mashed potatoes, it’s the perfect dish for St. Patty’s Day or an easy weeknight dinner!


Stew:

  • 1 tablespoon vegetable oil
  • 1 onion, diced
  • 3 carrots, diced
  • 3 stalks celery, diced
  • 8 ounces tempeh, cubed
  • 1 cup frozen green peas
  • 1 12-ounce bottle Guinness Extra Stout beer*
  • 2 cups vegetable broth
  • 1 teaspoon thyme
  • 2 tablespoons fresh parsley (or 1 teaspoon dried), plus more for garnish
  • 1 tablespoon tomato paste
  • 2 tablespoons flour
  • 1/4 cup plant-based milk, plain, unsweetened
  • Salt and pepper to taste (optional)

Mashed Potatoes:

  • 4 small potatoes (about 6ounces each), peeled, quartered
  • ¼1/2 cup plant-based milk, plain, unsweetened
  • 1 tablespoon dairy-free margarine
  • Salt and pepper to taste (optional)

Garnish:

  • 2 tablespoons chopped fresh parsley


  1. To make stew: Heat oil in a a medium pot. Add onions, carrots, celery, tempeh, and peas, and sauté over medium heat for 8 minutes.
  2. Add beer, vegetable broth, thyme, parsley, and tomato paste; cover, and cook over medium heat for about 15-20 minutes, until vegetables are just tender, stirring occasionally.
  3. Stir flour into 1/4 cup plant-based milk in a small dish until smooth. Pour into stew, and stir for an additional few minutes, until stew is thick. May add additional water to replace moisture lost to evaporation—texture should be moist, and thick.
  4. Season stew with salt and pepper as desired.
  5. While stew is cooking, prepare mashed potatoes: Place potatoes in a medium pot, cover with water, and cover with a lid. Boil over medium heat for about 30 minutes, just until tender but firm.
  6. Drain water, and mash potatoes with a potato masher, adding just enough plant-based milk to make a creamy texture. Add dairy-free margarine, and season with salt and pepper as desired.
  7. Preheat oven to 400 F.
  8. Pour stew into a medium (about 1 1/2 quart), deep casserole dish. Top with mashed potatoes, smoothing over surface of stew.
  9. Place in oven, uncovered, and cook for about 15 minutes, until slightly golden on top.
  10. Remove from oven and garnish with chopped parsley.

Notes

*While Guinness doesn’t contain animal products in the ingredient list, some (from Dublin) may use isinglass (made from fish products), which may be used in the clarification process of the product. However, Guinness Extra Stout brewed and bottled in North America does not use isinglass. Read these articles from Huffpost and Chicago Tribune for more information.

To make this recipe gluten-free use gluten-free tempeh, gluten-free dark beer, and cornstarch instead of flour.

  • Prep Time: 15 minutes
  • Cook Time: 1 hour 15 minutes
  • Category: Dinner
  • Cuisine: Irish

Nutrition

  • Serving Size: 1 serving
  • Calories: 395
  • Sugar: 8 g
  • Sodium: 657 mg
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Carbohydrates: 73 g
  • Fiber: 10 g
  • Protein: 15 g

Keywords: beer, stew, Guinness stew

Try some of my other classic one-dish, plant-based meals, including:



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