Petite & Minimal

Potato And Soy Protein Stew

January 21st, 2019 | 1 minute to read

I have heard quite a few people saying that they love meat but they also love animals. For those, I think switching to a plant-based diet is quite a big challenge than those who are already eating a lot of vegetables with their meals. For instance, before I turned vegetarian, I wasn’t a big meat eater; I did enjoy a few meat dishes my mom used to make, but not to the extent that I couldn’t live without them. So it was easier for me to become a vegetarian. Though I understand for someone who really, really enjoys those meat dishes, it is really asking a lot of them to give it up.

Potato and Soy Protein Stew

My best advice for those people is to start by trying meat alternatives. Soy protein or wheat-gluten have very chewy textures, and can resemble some cooked meats pretty well. Of course it’s not exactly the same, but at least it could be an easier transition. When it’s well prepared with familiar flavors, people are happy to eat it, without questioning too much whether it’s real meat or not.

So I came up with a veganized traditional meat dish. For someone from a meat-eating background, perhaps the second they saw this dish they would think of a meat and potato dish. It’s such a hearty, fulfilling and warm meal, perfect for a chilly winter evening. I finished a big plate with some black and brown rice. 😀

Potato and Soy Protein Stew

Kitchen Gadgets: Frying Pan


  • ¼ red onion, chopped
  • 2 garlic cloves, crushed
  • 1 tbsp olive oil
  • 2 medium potatoes, cubed
  • 50 g soy protein chunks
  • 400 ml vegetable stock
  • ½ tsp Italian herb mix
  • ½ tsp sea salt
  • Freshly ground black pepper


  1. Soak the dried soy protein chunks for 10 minutes, remove any excess water from the soy protein. Cut them into smaller chunks.
  2. Heat a stainless steel pan, add olive oil, garlic, and onion, sauté for 3 minutes.
  3. Add the potatoes and soy protein chunks and sauté for another 3 minutes.
  4. Add the vegetable stock, put on the lid and stew for 14 minutes.
  5. Season with salt and pepper, serve with rice or bread!