Warming Mediterranean Stew

high fibre mediterranean vegan May 14, 2021

This beautiful simple dish is a simple one pot wonder that is great as it is or served with brown rice for a super filling, nutrient dense dinner. 

3 Tbsp olive oil
1 large red onion - finely chopped
3 cloves of garlic - finely chopped
1 tsp thyme
1/2 tsp Dried Rosemary
1/2 tsp Dried Oregano
500g Button Mushrooms - sliced
3 Large Carrots - sliced into half circles
3 Celery Stalks - finely chopped 
1 tbsp Plain Flour
480ml Vegetable Stock
240ml Tomato Passatta
240ml Red Wine
2 Large Sweet Potatoes - diced, skins left on
400g Can Kidney Beans or White Beans(Drained)
2 tbsp Tomato Paste
1 Tbsp Dark Soy Sauce
2 Bay Leaves


  1. Saute the onion and garlic in a little olive oil along with a good pinch of salt until the onion has softened. 
  2. Add the dried herbs. 
  3. Add the mushrooms, carrots and celery. Saute for a few minutes until the mushrooms are slightly softened. 
  4. Add the flour and stir well, then add the vegetable stock, passatta and red wine along with the sweet potatoes, kidney beans, tomato paste and dark soy sauce and stir in.
  5. Add in the bay leaves and bring it all to a simmer, cover the pot and leave to simmer, stirring from time to time, until the sweet potatoes and vegetables are soft and cooked.