Autumn Vegetable Stew (Vegan, Gluten-Free, Soy-Free)


This comfort stew was published by the Times Colonist in Victoria, BC.  Serve it over rice or couscous for a healthy vegan meal.

Yields: 4 servings


  • 3 Tbsp olive oil
  • 1 medium onion, halved and sliced
  • 1 medium carrot, halved lengthwise and sliced
  • 1 medium parsnip, halved lengthwise and sliced
  • 1 large celery rib, halved lengthwise and sliced
  • 1 medium red bell pepper, cut into 1-inch cubes
  • 2 garlic cloves, chopped
  • 3 Tablespoons flour (use rice flour for gluten free)
  • 2-3 teaspoons curry powder
  • 3 cups vegetable stock
  • 2½ cups of fresh pumpkin or butternut squash, peeled and cut into 1-inch cubes
  • ½ teaspoon dried sage
  • ½ cup frozen peas
  • sea salt
  • black pepper


Heat the oil in a large pot set over medium heat. Add the onion, carrot, parsnip, celery, bell pepper and garlic and cook until softened, about 4-5 minutes. Stir in flour and curry powder and mix until well combined. While stirring, slowly pour in vegetable stock. Add the pumpkin and sage and bring the stew to a simmer. Gently simmer until the vegetables are tender, about 10 minutes. Mix in the peas and heat through. Season with salt and pepper and serve.

About Author

Alisa is the founder of, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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