Looking to stay warm this winter, all while celebrating our beloved winter holidays in a bit of a healthier way? How about enjoying a vegan/vegetarian Irish stew that has the lovely components of Guinness.
I found this beautiful antique filet lace shamrock table runner that has inspired this cultural meal. This lace is available in my Etsy Shop, The Elizabethan Closet.
Thick and hearty, it's one way to celebrate this St Patty's Day.
Join me live on zoom to demonstrate this Vegetable Irish Stew Recipe on Tuesday March 15th 6pm PST. Registration is available at Guidedfitness.com/onlineclasses.
Vegetable Guinness Irish Stew
Prep Time: 5-10 minutes
Cook Time: 20-30 minutes
2 tbsp olive oil
3-4 garlic cloves, minced
1 large onion, chopped
3 carrots, diced/chopped
3 celery stalks, chopped
1 small parsnip, peeled and chopped (about 1/3 cup)
3.5-4 cups of gold potatoes, chopped
1/4 cup flour
1 14.3 oz can of Guiness (473 ml)
3-4 cups vegetable broth
1/4 heaping cup tomato paste
1 tsp thyme
3/4 tsp salt
1/4 tsp pepper
2 bay leaves
1 tbsp brown sugar
Begin by pepping the vegetables and peeling the parsnip.
In a large pot, cook the onion, celery and garlic in olive oil until translucent. Add the thyme, salt and pepper, mix and cook for an additional minute.
Add the flour and mix well, until all the vegetables are well coated. Slowly add in 3 cups of vegetable broth and mix until well until the flour liquifies / combines into the broth, scraping the bottom if needed. Be sure to mix so there are no chunks of flour.
Add the beer, tomato paste, bay leaves and the remaining vegetables. The beer will froth for a minute and that is okay. Mix until well combined. Next add the sugar. If needed you can add an additional 1 tbsp of brown sugar.
Cover with a lid and simmer for about 15 minutes, or until the potatoes are edible and broth is thick. If you want this to be more "soupy" you can add the last and fourth cup of broth. Adjust flavors as needed. The flavor improves upon cooling, especially after 24 hours.
Let's Connect! Check out my other Irish / Cultural Soup recipes below!
This winter has gotten cold for so many people! Over the holidays, my mother bought me a vegan instant pot cookbook, which helped me get used to working with the instant pot.
I found this recipe from Running on Real Food to help inspire this creamy and dairy-free potato kale soup.
Some instant pot recipes are complex and take along time. This one is straightforward and easy! Healthy, hearty and chocked full of Whole Foods - stay warm and pack your diet with nutrients all with simple and easy potato kale soup!
Vegan Instant Pot Potato Kale Soup
Time: 30 minutes
1 tbsp olive oil
4 garlic cloves, minced
1 large onion, diced
3 carrots, chopped
3-4 celery stalks, sliced
2-2.5 lbs of Yukon gold potatoes, chopped
1 bushel of kale, chopped
4 cups vegetable broth
1 tsp oregano
1 tsp thyme
salt + pepper to taste
Add the first five ingredients into the instant pot, mix and sauté until the onions are translucent, about 3-5 minutes. Add in the spices and sauté for an additional minute.
Turn off the sauté button. Add the broth and potatoes and mix until well combined. Seal the lid and make sure the venting knob is turned to “Sealing”.
Press the "pressure cook" button and set the timer for 10 minutes. The display will read, "on." From here, let the pressure cook work (it will take longer than 10 minutes. It has to build pressure and once ready will then count down the minutes from 10 to 0). You will hear a beep once the timer begins.
Once the timer has finished, carefully turn the Vent Knob to “Quick Release”. Allow all the pressure to release until the Float Valve drops. Once done, remove the lid.
Take 2-3 ladles of the soup and puree it in a blender. From here place the kale and the pureed soup back into the pot and mix for a minute until the kale naturally cooks down. Adjust any spices and serve warm!
Let's Connect! Check out my other Soup recipes below!
Elizabeth Rae Kovar M.A. is Author of her memoir, Finding Om and is a Fitness Trainer, Yogi, Reiki Master, Presenter and Lover of Life. To view her portfolio please visit www.elizabethkovar.com