Creamy Vegan Vegetable Dumpling Stew
This creamy vegan vegetable dumpling stew is the best kind of comfort food on a cool wintery night. I think of it like a cross between a pot pie and a dumpling soup–thick, creamy, and hearty. Naturally sweet root vegetables like sweet potato and carrot melt into the most luscious creamy sauce (we’ll get to how that’s made in a minute). Plenty of broccoli, peas, and spinach balance out the richness of the rest of the dish. And then there are the dumplings–those fluffy little clouds that soak up all the creamy sauce underneath.
The whole thing is hearty, wholesome, and well-balanced. Be sure to scroll all the way to the bottom for the nutrition facts if you are interested. I always include sample nutrition facts for the recipes on this blog. Just keep in mind that these are just for reference as the nutrition of you ingredients can vary based on brand, how it’s grown, etc. 🙂
Now, let’s talk about how this stew gets so thick and creamy!
First, we have to talk about the red lentils. And no, you really can’t substitute these for any other type of lentil (except for maybe yellow lentils). I repeat–do not substitute the red lentils for green, brown, or puy. The effect will not be the same. Red lentils have a lovely habit of becoming very thick and creamy when cooked long enough. They help to thicken the stew without the need for any flour or starch before we even get to adding the “cream” sauce later on. Red lentils are also virtually undetectable in this stew so don’t worry if you have picky eaters. These wonderful little legumes just work quietly in the background–thickening the soup and boosting the protein content of the final dish.
Next, we have a “cream” sauce that helps impart the flavor and texture we want from a creamy stew. It’s made of cauliflower (which, when well-steamed and blended, creates a superbly light but creamy feeling sauce) and cashews (which provide a bit of healthy fat and richness).
Together, the three yield a very tasty and satisfying sauce. It isn’t the same as cream. But it is undeniably delicious.
Plus, it’s packed with tons of nutrient-dense veggies, beans, and nuts so your immune system can stay nice and strong all winter long 🙂
If you give this creamy vegan vegetable dumpling stew a try, leave a comment below or take a picture and tag me on instagram! I love to see what you’re making and talk all things plant-based cooking with you 🙂
Creamy Vegetable Dumpling Stew (vegan)
Add 3 cups water and the cauliflower florets to a medium pot. Bring to a boil, cover with a lid, and let simmer over medium heat for 20 minutes or until the cauliflower is very tender. This will ensure it easily blends smooth once we add it to the blender with the other cream sauce ingredients.
While you wait, chop the veggies for the stew into large chunks, and dice the onion.
Heat a large, heavy-bottom stew pot over medium-high. Then add the olive oil, and let it warm for 30 seconds. Add the onion. You should hear a nice sizzle when it hits the oil. Sautee 3-4 minutes.
Add a pinch of salt (around 1/8 tsp) to help draw the water out of the onions and concentrate the flavor. Sautee another 2-3 minutes or until the onions are translucent and slightly brown. Now add the rosemary and thyme, and sautee another 2 minutes.
To the pot, add sweet potatoes, carrots, red lentils, and 3 cups water or broth. Bring to a boil. Then cover and let simmer until lentils are soft and vegetables are tender (around 45 minutes).
While the stew cooks, make the cream sauce. Strain the water off the cauliflower. Add the cauliflower to the blender along with the cashews, nutritional yeast, and a few cracks of pepper. Blend until very smooth. Set aside.
When the lentils, sweet potato, and carrots are all very tender, stir in the broccoli, corn or peas, and cream sauce. Let simmer 5 minutes while you make the dumpling batter.
To make the dumplings, get out a small mixing bowl, and add all the dry ingredients. Mix. Then add the almond milk and the vinegar. Mix just enough to combine.
Stir the spinach into the stew, adjust spices and salt to your preference, and then drop the dumpling batter onto the stew (you should get four dumplings). Cover the stew to let the dumplings steam. If you used all purpose flour, give them 5-6 minutes to cook. If you used whole wheat spelt, give them 10-12 minutes.
Divide the stew between 2 bowls and enjoy.
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Servings 2
- Amount Per Serving
- Calories 611
- % Daily Value *
- Total Fat 13g20%
- Potassium 1847mg53%
- Total Carbohydrate 88g30%
- Dietary Fiber 23g92%
- Sugars 19g
- Protein 30g60%
- Vitamin A 19%
- Vitamin C 113%
- Calcium 22%
- Iron 38%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Add 3 cups water and the cauliflower florets to a medium pot. Bring to a boil, cover with a lid, and let simmer over medium heat for 20 minutes or until the cauliflower is very tender. This will ensure it easily blends smooth once we add it to the blender with the other cream sauce ingredients.
While you wait, chop the veggies for the stew into large chunks, and dice the onion.
Heat a large, heavy-bottom stew pot over medium-high. Then add the olive oil, and let it warm for 30 seconds. Add the onion. You should hear a nice sizzle when it hits the oil. Sautee 3-4 minutes.
Add a pinch of salt (around 1/8 tsp) to help draw the water out of the onions and concentrate the flavor. Sautee another 2-3 minutes or until the onions are translucent and slightly brown. Now add the rosemary and thyme, and sautee another 2 minutes.
To the pot, add sweet potatoes, carrots, red lentils, and 3 cups water or broth. Bring to a boil. Then cover and let simmer until lentils are soft and vegetables are tender (around 45 minutes).
While the stew cooks, make the cream sauce. Strain the water off the cauliflower. Add the cauliflower to the blender along with the cashews, nutritional yeast, and a few cracks of pepper. Blend until very smooth. Set aside.
When the lentils, sweet potato, and carrots are all very tender, stir in the broccoli, corn or peas, and cream sauce. Let simmer 5 minutes while you make the dumpling batter.
To make the dumplings, get out a small mixing bowl, and add all the dry ingredients. Mix. Then add the almond milk and the vinegar. Mix just enough to combine.
Stir the spinach into the stew, adjust spices and salt to your preference, and then drop the dumpling batter onto the stew (you should get four dumplings). Cover the stew to let the dumplings steam. If you used all purpose flour, give them 5-6 minutes to cook. If you used whole wheat spelt, give them 10-12 minutes.
Divide the stew between 2 bowls and enjoy.
