Meat Free Monday One day a week can make a world of difference

Irish Stew

The Vegan Society
  • Serves: 10
  • Preparation: 10
  • Cooking: 30
  • Ready: 40

A meat free take on Ireland’s national dish, this low-fat Irish Stew is hearty and delicious.


  • 450 g/1lb smoked tofu
  • 120 ml/4 fl oz soya sauce
  • 2 tablespoons rapeseed or other vegetable oil
  • 400 g/14 oz onions, sliced
  • 900 g/ 2 lb root vegetables e.g. carrots, swedes
  • 565 g/ 1 lb 4oz mushrooms, sliced
  • 450 g/1lb celery, sliced
  • 1.7 litres/3 pints light vegetable stock
  • 225 g/8 oz red lentils
fresh parsley, chopped small bunch
  • 30 g/1 oz yeast extract
salt and pepper to taste


Crumble the tofu and marinate in soya sauce for an hour.

Sauté the onion in oil until transparent. Add the flour, mix thoroughly and cook gently for two minutes.

Add the remaining ingredients, mix well and bring to the boil. Cover and simmer for about 30 minutes or until vegetables are tender. Adjust seasoning to taste.

Serve with baked potato and salad.

For economy, omit the tofu and replace with 45 g/1½ oz dried soya mince, which should be rehydrated then marinated in the soya sauce for an hour.

For a gluten- and wheat-free option, use rice flour or any other gluten and wheat-free flour. Ensure the soya sauce is gluten and wheat free.

Additonal notes

Recipe courtesy of The Vegan Society

Facebook: The Vegan Society
Twitter: @TheVeganSociety
Instagram: @theoriginalvegansociety

Typical values per serving:

Protein 14.8 g
Fat 6.4 g
Carbohydrate 35 g
Energy 236 kcal
Fibre 5.5 g
Saturated fat 0.6 g
Calcium 341.8 mg
Iron 4.8 mg

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