Budget Friendly Vegan Stew

So much of ourselves is ‘out there’ these days. We share what we think, what we eat, everything we do through social media. I follow so many people on Youtube who vlog every day and as an introvert I’m like… wha?

I actually love sharing pieces of myself on social media, especially on Instagram. That being said, I always find it necessary to withdraw – sometimes micromoments throughout the day or sometimes flatly from everything for a week – just to keep my sanity.

I love being alone – and I love being alone in my kitchen. It’s a quiet place to gather my thoughts and express myself. Aside from Bella, who comes in tail wagging and eyes wishing, I am usually left to my own devices.

Recently my ‘devices’ led me to this: a vegan stew. My only goal in creating this stew was to keep it simple and budget friendly. This is the kind of meal I would think of when I only have a few staples left in the fridge and the pantry and do not feel like venturing out to the store.

“Making do” has actually never tasted so good.

This recipe is vegan and makes about 6 servingsĀ 


  • 1 x 28 oz can of diced tomatoes
  • 1 x 5 oz can of tomato paste
  • 1.5 cups water or vegetable broth
  • 1/2 large sweet potato, diced
  • 1/2 diced zucchini
  • 1/2 diced pepper (I used yellow)
  • 1/4 diced onion
  • 2 garlic cloves, minced
  • 1/2 cup frozen peas
  • 2 tsp coriander
  • 2 tsp cumin
  • 1 tsp garam masala seasoning
  • 1/2 tsp salt
  • 1 tbsp olive oil

Optional toppings: Cilantro and plain (plant-based!) yogurt – avocado would be good too!


Heat a large stove-top pot on medium. Add in olive oil, onion, and garlic. Stir for 2 minutes until the onion is becoming translucent. Then add all remaining ingredients except the peas, starting with the diced tomatoes. Let the stew come to a boil, then turn it on low and let it simmer. I like to let it sit for at least a couple of hours.

It’s nice to be able to leave it and go about the rest of your business while the kitchen fills with the smell of absolute home-cooked joy. To be sure that the stew is done, simply poke your sweet potato to make sure it’s cooked all the way through. If it’s soft, you’re almost good to go. Just add in your frozen peas, stir, and let them unfreeze for a couple of minutes. Then you are ready to serve.

There are so many additional things you could add to really make this stew your own. Chickpeas would be great, even a spoonful of hummus on top. I went for cilantro because I love it (I know, you either love it or hate it). I also wanted something mild and tangy to contrast with the soup, so I added a plain soy yogurt on top.


Even though this recipe is really low-key and possibly the easiest I’ve ever shared, you’d never know it from eating it. It tastes like a meal someone put a lot of love and care into… even if it really is just “whatever was left” with some spices in a stew.

Are you going to make this? I absolutely LIVE to see your recreations!

Post a picture and tag me on Instagram!

Enjoy the recipe babes!


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Welcome to Standing Strong Wellness, where we embrace how much a strong body supports a strong mind! I'm Jen Standing - Certified Nutrition Consultant, Blogger, Food Lover, and CEO behind SSW. I'm a wellness-nerd who loves sharing my knowledge with others on all things food, fitness, nutrition, and mental health - stick around for tips on all of those topics!

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