Mediterranean Soybean and Vegetable Stew

This Mediterranean soybean and vegetable stew pairs whole soybeans with hearty potatoes, sweet carrots, cauliflower, broccoli, and sliced zucchini in a rich herbed tomato and wine broth. Gently simmering the pre-cooked beans with aromatics allows them to absorb the savory seasonings, while nutritional yeast stirred in at the end balances the acidity with a rounded, comforting finish.

Why This Recipe Works

Soybeans are dense in plant protein and retain a pleasant, firm bite even during extended cooking. Deglazing the sautéed carrots and dried herbs with wine lifts browned flavors off the bottom of the pot, while the starch released from the simmering potatoes naturally thickens the tomato broth into a luscious, cohesive sauce without added starches or flour.

Chef's Pro-Tips

• Soybean alternatives: If you do not have dried soybeans or want to save prep time, swap them for cooked chickpeas, cannellini beans, or butter beans. When using canned or pre-cooked beans (about 400g to 500g rinsed and drained), skip the initial boiling step and stir the beans directly into the pot with the potatoes in step 4.
• Staggered vegetable timing: Adding the vegetables in phases ensures each one cooks to its ideal texture. Potatoes and carrots require longer simmering to turn tender, whereas cauliflower, broccoli, and zucchini need only a few minutes to become tender-crisp without turning mushy.
• Wine selection: Choose a dry, vegan-certified red or white wine. If you prefer to cook without alcohol, replace the wine with an equal quantity of rich vegetable broth plus a teaspoon of red wine vinegar or lemon juice for brightness.
• Nutritional yeast off the heat: Always stir in the nutritional yeast right at the end after turning off the heat. This preserves its delicate nutrients while enriching the sauce with a silky texture and savory depth.

1. Cook the soybeans: Place the soaked and drained soybeans into a medium pot and cover generously with cold water. Bring to a boil over medium-high heat, then lower the heat to a gentle simmer. Cover with a lid and cook for 45 to 60 minutes until the beans are tender. Drain and set aside.
2. Sauté the aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the sliced carrots, dried onion, dried garlic, and dried rosemary. Sauté for 3 minutes to bloom the dried herbs and begin softening the carrots.
3. Deglaze with wine: Pour in the white or red wine. Simmer gently for 2 minutes to cook off the sharp alcohol aroma and lift any caramelized seasonings from the bottom of the pot.
4. Build the stew base: Add the cubed potatoes, tomato sauce, pre-cooked soybeans, and just enough water to submerge the ingredients (about 250ml to 300ml). Season generously with salt and black pepper.
5. Simmer: Bring the stew to a boil, then reduce the heat to low. Cover the pot and simmer for 10 minutes.
6. Add the cauliflower: Stir the 100g cauliflower florets into the pot. Cover and cook for another 5 minutes, giving them a head start over the faster-cooking greens.
7. Add zucchini and broccoli: Stir in the sliced zucchini and 100g broccoli florets. Cook uncovered for another 8 to 10 minutes until all vegetables are fork-tender and the tomato broth has thickened.
8. Finish and serve: Remove the pot from the heat. Stir in the 2 tablespoons of nutritional yeast until melted into the sauce. Taste and adjust salt or pepper as desired, then ladle hot into bowls.