Vegan, oil free, gluten free potato cauliflower stew that can be done in less than 30 minutes and makes a perfect instant pot/one pot meal. This healthy plant based dinner recipe is also weight loss, 21 day fix, and budget friendly ($1.53 per serving).
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Cooking healthy meals in under 30 minutes, on a budget, AND for weight loss can be challenging, but not today!
This vegan potato stew is low in calories but very nutritious and will fuel your body. I love that you can simply throw all ingredients into your pressure cooker (I use this 6 qt instant pot) or use one large pot. This meal can also be frozen and used for meal prep. For example: You can double up on the recipe and use these freezer friendly containers to store in your freezer for later. This way you always have a lunch or dinner ready.
Vegan Potato Stew for Weight Loss
This meal was created according to the vegan food pyramid for weight loss and will ensure a balanced diet. You will enjoy the right amount of food from each food group so you can fill your belly without feeling starved. And you’ll get all the necessary nutrients from your diet. One serving (1/4th of the recipe) is about 2.5 to 3 cups and contains 380 calories, covers 50% of your DV of potassium, 34% zinc, 56% magnesium, 48% iron, and contains 20 g protein.
You can double up on this meal if you like to gain weight and muscle. 2 servings contain 760 calories and 40 g of plant based protein.
If you are on the 21 day fix diet, you can count 1.5 yellow, 2 green, and 1 red containers.
Cost of the budget friendly vegan stew recipe
Please note that these numbers depend on season and store. I got all my ingredients at Aldi and made this recipe in August. Also, I only calculated the price based on the items I used, not on the bulk I bought. You can use the leftovers for other recipes. Check out the curried chickpeas recipe to use up your potatoes (only one potato per person for weight loss).
- 3 medium potatoes, cubed $0.50
- 3 green bell pepper, cubed $1.99
- 1 head cauliflower, cubed $1.99
- 1 onion, diced $0.25
- 2 cans great northern beans (3 cups cooked), rinsed $1.10
- 3 cups water
- spices $0.30
This potato cauliflower stew costs $1.53 per serving.
Vegan Potato Cauliflower Stew (oil free, gluten free)
You don’t have to be a vegan to try this healthy recipe, and if you are not concerned with weight loss you can add more potatoes to the stew. Either way this recipe will provide energy and many health benefits.
- Wash, cut, and prepare all the vegetables. Then throw them into one pot or your instant pot.
- Add the rest of all ingredients. If you cook on the stove (one pot) set heat to medium and cook for 10-15 minutes until potatoes are soft. If you use the instant pot set it to stew, high, 5 minutes and seal the valve.
- Each serving is about 2-3 cups.
21 day fix container count: 1.5 yellow, 2 green, 1 red.
Nutrition Information:Yield: 4 servings Serving Size: 2-3 cups
Amount Per Serving: Calories: 380Total Fat: 1.4gCarbohydrates: 77gProtein: 20g