35+ Must-Try Friday Vegan Stew Recipes to End Your Week Right

As we embrace the cozy vibes of Friday nights, nothing beats a warm, hearty meal to mark the end of the week.

Vegan stews are perfect for such occasions, offering comfort, flavor, and a burst of plant-based nutrition.

Whether you’re looking for something simple to prepare or a recipe that will impress your guests, these 35+ Friday vegan stew recipes will inspire your kitchen adventures.

From vibrant vegetable stews to savory lentil and bean combinations, there’s a stew for every craving.

So, gather your ingredients, roll up your sleeves, and get ready to dive into some delicious, wholesome meals to kick off your weekend.

35+ Must-Try Friday Vegan Stew Recipes to End Your Week Right

With so many incredible options, you’ll never run out of new ways to enjoy a hearty, vegan stew on a Friday night.

Whether you prefer rich and savory or light and fresh, these 35+ recipes are a great starting point to explore the diverse world of plant-based cooking.

As you try out each one, you’ll discover how easy it is to create filling, comforting meals that everyone can enjoy.

So why wait for the weekend to begin? Put on your apron and start cooking your new favorite Friday vegan stew tonight!

-Spicy Cauliflower & Zucchini Stew

Spicy Cauliflower & Zucchini Stew is a satisfying low-carb, keto-friendly meal that bursts with vibrant flavors. It’s the perfect stew for a cozy Friday lunch, combining cauliflower’s subtle nuttiness and zucchini’s light sweetness with the warming heat of spices. The ingredients come together to create a hearty, comforting dish that can easily be prepared in under an hour. This stew is both filling and nutrient-dense, offering fiber, vitamins, and healthy fats.

Ingredients:

• 1 medium head of cauliflower, chopped into florets
• 2 medium zucchinis, chopped
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon turmeric
• 1/4 teaspoon cayenne pepper (optional, for extra heat)
• 1 can (14 oz) diced tomatoes (no added sugar)
• 4 cups vegetable broth (low-sodium)
• Salt and pepper, to taste
• Fresh cilantro, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced onions and garlic, sautéing for 2-3 minutes until fragrant and softened.
2. Stir in the cumin, smoked paprika, turmeric, and cayenne (if using). Let the spices cook for another minute to release their flavors.
3. Add the cauliflower florets and zucchini to the pot, mixing well to coat the vegetables with the spices.
4. Pour in the diced tomatoes and vegetable broth, bringing the mixture to a boil. Reduce heat and let it simmer for about 20-25 minutes or until the vegetables are tender.
5. Season with salt and pepper to taste. Stir occasionally to ensure the stew doesn’t stick to the bottom of the pot.
6. Serve the stew in bowls, garnished with fresh cilantro.

This Spicy Cauliflower & Zucchini Stew is a hearty yet light meal that’s perfect for those on a low-carb or keto diet. The cauliflower serves as a fantastic substitute for higher-carb vegetables, and the zucchini provides a nice contrast in texture. The blend of spices adds depth and warmth, while the vegetable broth creates a savory base. Not only does this dish keep you full, but it’s also a great way to enjoy a nutritious, flavorful meal without any of the guilt.

Creamy Coconut Mushroom Stew

This Creamy Coconut Mushroom Stew is an indulgent yet healthy option for a low-carb keto lunch. The earthy flavor of mushrooms pairs beautifully with the richness of coconut milk, creating a luxurious broth that’s still light and comforting. This stew is a perfect Friday treat for those looking for a creamy, dairy-free option to wind down the week, and it’s packed with healthy fats and fiber, making it filling without being heavy.

Ingredients:

• 2 tablespoons coconut oil
• 1 medium onion, chopped
• 3 cups mushrooms, sliced (shiitake, button, or cremini)
• 3 garlic cloves, minced
• 1 can (14 oz) full-fat coconut milk
• 2 cups vegetable broth (low-sodium)
• 1 teaspoon dried thyme
• ½ teaspoon ground nutmeg
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat coconut oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing until softened, about 3-4 minutes.
2. Add the sliced mushrooms and cook for another 5 minutes, allowing the mushrooms to release their moisture and begin to brown.
3. Stir in the thyme and nutmeg, cooking for 1 minute to enhance the flavors.
4. Pour in the coconut milk and vegetable broth, stirring to combine. Bring the mixture to a boil, then reduce the heat to a simmer and cook for 15-20 minutes, allowing the flavors to meld together.
5. Season with salt and pepper to taste.
6. Ladle the stew into bowls and garnish with fresh parsley before serving.

This Creamy Coconut Mushroom Stew is a rich, satisfying dish perfect for a chilly Friday lunch. The combination of coconut milk and mushrooms creates a deep, umami-packed flavor profile while keeping the dish keto-friendly and low in carbs. The creamy consistency is both comforting and decadent, making it a great way to indulge without compromising on your dietary goals. It’s an excellent choice for anyone seeking a flavorful, nutritious meal that’s both easy to prepare and full of healthy fats.

Roasted Red Pepper & Spinach Stew

The Roasted Red Pepper & Spinach Stew offers a beautiful balance of sweetness from the peppers, earthiness from the spinach, and savory richness from the broth. It’s a simple yet flavorful stew that fits perfectly within a low-carb or keto lifestyle. The roasted peppers bring out a natural sweetness, and the spinach adds a fresh, vibrant touch. This stew is quick to prepare, and the flavors develop beautifully as it simmers, making it an ideal dish for a busy yet nourishing Friday lunch.

Ingredients:

• 2 large red bell peppers, roasted, peeled, and chopped
• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups fresh spinach, roughly chopped
• 3 cups vegetable broth (low-sodium)
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground black pepper
• Salt, to taste
• 1 tablespoon fresh lemon juice (optional, for brightness)
• Fresh basil, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced onion and garlic and sauté until softened, about 3-4 minutes.
2. Add the roasted red peppers to the pot and stir in the smoked paprika. Cook for another 2-3 minutes to bring out the smoky flavors.
3. Pour in the vegetable broth and bring the mixture to a boil. Lower the heat and let it simmer for about 10 minutes.
4. Stir in the chopped spinach and cook for an additional 3-4 minutes, or until the spinach wilts down.
5. Season with salt and black pepper to taste. If desired, add a splash of lemon juice for a burst of acidity.
6. This Roasted Red Pepper & Spinach Stew is a refreshing, low-carb meal that’s perfect for a light yet flavorful Friday lunch. The roasted peppers add a natural sweetness that complements the savory broth, while the spinach provides a boost of nutrients and color. The addition of smoked paprika gives the dish a subtle depth, and the option of lemon juice brightens the overall flavor. It’s a low-maintenance, nourishing dish that satisfies without feeling overly heavy, making it a great option for those following a keto or low-carb diet.

Hearty Avocado & Broccoli Stew

This Hearty Avocado & Broccoli Stew is a creamy, comforting, and low-carb delight perfect for a keto-friendly Friday lunch. The combination of tender broccoli, creamy avocado, and zesty lemon creates a stew that is both rich and refreshing. Packed with fiber, healthy fats, and antioxidants, this dish is nourishing, light, and easy to prepare. The natural creaminess of the avocado serves as a perfect thickener for the stew, making it a satisfying meal without any dairy.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 medium heads of broccoli, cut into florets
• 1 ripe avocado, peeled and chopped
• 4 cups vegetable broth (low-sodium)
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• ½ teaspoon paprika
• Salt and pepper, to taste
• 1 tablespoon fresh lemon juice
• Fresh parsley, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Stir in the cumin, turmeric, and paprika, allowing the spices to cook for about 1 minute to release their aromas.
3. Add the broccoli florets to the pot and pour in the vegetable broth. Bring to a boil, then lower the heat and simmer for 10-12 minutes, or until the broccoli is tender.
4. Add the chopped avocado to the pot, stirring to combine. Let the mixture simmer for another 2-3 minutes, allowing the avocado to soften and incorporate into the broth.
5. Season with salt, pepper, and fresh lemon juice to taste.
6. Serve the stew in bowls, garnished with fresh parsley.

This Hearty Avocado & Broccoli Stew is a nutrient-dense, keto-friendly option that’s both comforting and refreshing. The creamy avocado not only adds a luxurious texture but also provides healthy fats to keep you feeling full. Paired with the broccoli’s richness and the bright zing of lemon, this stew is an excellent way to enjoy a light yet satisfying low-carb meal. It’s a great choice for anyone craving something creamy but still light and packed with vitamins.

Thai-Inspired Coconut & Eggplant Stew

This Thai-Inspired Coconut & Eggplant Stew brings the vibrant flavors of Thai cuisine into a low-carb, keto-friendly stew. The rich coconut milk base is infused with aromatic ginger, garlic, and lemongrass, creating a fragrant and hearty dish. Eggplant takes center stage in this stew, soaking up the flavors and adding a tender, satisfying texture. With its balance of savory and slightly sweet notes, this stew is perfect for anyone looking to enjoy bold flavors while keeping the meal low in carbs.

Ingredients:

• 2 tablespoons coconut oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 stalk lemongrass, smashed and chopped
• 2 medium eggplants, cubed
• 1 can (14 oz) full-fat coconut milk
• 3 cups vegetable broth (low-sodium)
• 1 tablespoon soy sauce or tamari (for gluten-free option)
• 1 teaspoon ground coriander
• 1/2 teaspoon chili flakes (optional for heat)
• Fresh basil or cilantro, for garnish

Instructions:

1. Heat coconut oil in a large pot over medium heat. Add the chopped onion, garlic, and grated ginger, sautéing for about 3 minutes until softened and fragrant.
2. Add the chopped lemongrass and cubed eggplant to the pot. Stir well, cooking for about 5 minutes until the eggplant begins to soften.
3. Pour in the coconut milk and vegetable broth, then stir in the soy sauce, ground coriander, and chili flakes. Bring the mixture to a simmer and cook for about 20 minutes, or until the eggplant is tender and the flavors have melded together.
4. Adjust seasoning with salt and pepper to taste.
5. Serve the stew in bowls, garnished with fresh basil or cilantro.

The Thai-Inspired Coconut & Eggplant Stew is a rich, satisfying dish that offers the bold, aromatic flavors of Thai cuisine while staying low-carb and keto-friendly. The coconut milk provides a creamy, comforting base, while the eggplant soaks up all the spices, creating a hearty, filling stew. This dish is perfect for those looking for a flavorful, nourishing, and unique way to enjoy a low-carb meal with a touch of exotic flair. The addition of fresh herbs adds a burst of freshness, making it a great Friday lunch option.

Lentil & Kale Stew with Lemon Zest

This Lentil & Kale Stew with Lemon Zest is a hearty, nutritious dish that makes an excellent low-carb lunch option for a keto diet. While lentils are typically higher in carbs, this recipe keeps the portions controlled while adding plenty of fiber and protein. The kale provides a rich, earthy flavor, while the lemon zest adds a bright, zesty kick. This stew is not only filling but also packed with antioxidants, vitamins, and minerals, making it the perfect choice for a nourishing and satisfying meal.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 cups kale, chopped and tough stems removed
• 1 cup cooked lentils (green or brown)
• 4 cups vegetable broth (low-sodium)
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Salt and pepper, to taste
• 1 tablespoon fresh lemon zest
• 1 tablespoon fresh lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced onion and garlic, sautéing for about 3-4 minutes until softened.
2. Stir in the cumin and ground coriander, cooking for another 1 minute to enhance the flavors.
3. Add the chopped kale and cook for 2-3 minutes, allowing it to wilt down.
4. Pour in the vegetable broth and bring the mixture to a boil. Lower the heat and simmer for 10-15 minutes, allowing the flavors to develop.
5. Add the cooked lentils to the pot and stir well. Let the stew cook for another 5 minutes, ensuring everything is heated through.
6. Season with salt and pepper to taste, then stir in the lemon zest and lemon juice just before serving.

This Lentil & Kale Stew with Lemon Zest is a delightful and nourishing dish that balances savory flavors with a citrusy zing. The combination of kale and lentils offers a nutrient-dense, fiber-rich base that is filling without being overly heavy. The lemon zest and juice elevate the flavors, adding a burst of freshness that brightens the stew. This dish is perfect for anyone on a low-carb, keto, or plant-based diet looking for a light yet satisfying meal that’s packed with healthy ingredients.

Sweet Potato & Spinach Coconut Stew

This Sweet Potato & Spinach Coconut Stew is a creamy, comforting low-carb dish that offers a rich blend of flavors with a subtle sweetness from the sweet potato and the luxurious creaminess from coconut milk. While sweet potatoes are usually higher in carbs, the amount used in this recipe keeps it within a keto-friendly range when combined with spinach, which provides fiber, vitamins, and a rich green hue. The coconut milk brings a silky texture, making this stew a perfect option for a satisfying and nutrient-packed lunch.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 medium sweet potato, peeled and cubed
• 4 cups fresh spinach, chopped
• 1 can (14 oz) full-fat coconut milk
• 2 cups vegetable broth (low-sodium)
• 1 teaspoon ground ginger
• ½ teaspoon cinnamon
• Salt and pepper, to taste
• Fresh cilantro or parsley, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing until softened, about 3-4 minutes.
2. Add the cubed sweet potato to the pot, stirring to coat in the oil and onions. Cook for 5 minutes to lightly brown the sweet potato pieces.
3. Pour in the coconut milk and vegetable broth. Stir in the ground ginger and cinnamon, then bring the mixture to a boil.
4. Reduce heat and simmer for about 15-20 minutes, until the sweet potatoes are tender and the flavors have developed.
5. Add the chopped spinach and cook for another 3-5 minutes, until the spinach wilts.
6. Season with salt and pepper to taste, then serve the stew in bowls, garnished with fresh cilantro or parsley.

This Sweet Potato & Spinach Coconut Stew is a wonderful blend of flavors, with the natural sweetness of sweet potatoes balanced by the richness of coconut milk and the freshness of spinach. The warming spices of ginger and cinnamon add a comforting depth to the stew. Despite the inclusion of sweet potato, the stew remains relatively low in carbs, making it a perfect choice for a keto lunch. It’s nourishing, filling, and ideal for those looking for a lighter yet satisfying meal.

Tomato & Roasted Red Pepper Stew

This Tomato & Roasted Red Pepper Stew is a deliciously savory, low-carb dish that’s perfect for a light yet flavorful Friday lunch. The sweetness of roasted red peppers combines perfectly with the acidity of tomatoes, creating a rich and satisfying broth. The addition of herbs and spices enhances the flavors, making this stew both comforting and refreshing. It’s a low-maintenance, nutritious dish that delivers on taste and texture while being keto-friendly.

Ingredients:

• 2 large red bell peppers, roasted and peeled
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 4 cups diced tomatoes (fresh or canned, no added sugar)
• 2 cups vegetable broth (low-sodium)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper, to taste
• Fresh basil, for garnish

Instructions:

1. Roast the red peppers under a broiler or on an open flame until the skin is charred and blackened. Place them in a bowl and cover with a towel for about 10 minutes to steam. Peel the skin off and chop the peppers.
2. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
3. Stir in the chopped roasted red peppers, diced tomatoes, and vegetable broth. Add the oregano and basil, then bring to a boil.
4. Lower the heat and simmer for about 15-20 minutes, allowing the flavors to meld together.
5. Season with salt and pepper to taste. If you prefer a smoother consistency, blend the stew until smooth using an immersion blender or regular blender.
6. Serve the stew in bowls, garnished with fresh basil.

This Tomato & Roasted Red Pepper Stew is a flavorful and satisfying option for a low-carb lunch. The natural sweetness of the roasted peppers, combined with the acidity of the tomatoes, creates a rich and comforting base. The herbs add layers of flavor, making this stew perfect for those looking for a light yet fulfilling meal. It’s a great option for keto dieters, offering a fulfilling, flavorful dish without the excess carbs.

Carrot & Cucumber Chilled Stew

This Carrot & Cucumber Chilled Stew is a refreshing and light option that’s perfect for a keto-friendly lunch on a warm Friday. The combination of fresh carrots and cucumbers in a cold, savory broth makes for a soothing, hydrating dish. The natural sweetness of the carrots is complemented by the crispness of the cucumber, while a tangy dressing of lemon and herbs enhances the flavors. This stew is easy to make, low in carbs, and packed with vitamins and antioxidants, making it a healthy and revitalizing option.

Ingredients:

• 2 medium carrots, peeled and chopped
• 1 large cucumber, peeled and chopped
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• 2 cups vegetable broth (low-sodium)
• 1 teaspoon fresh dill, chopped (or ½ teaspoon dried dill)
• 1 tablespoon fresh lemon juice
• Salt and pepper, to taste
• Fresh parsley, for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped carrots and cook for 5-7 minutes, until they begin to soften.
2. Add the vegetable broth to the pot and bring to a boil. Reduce the heat to a simmer and cook for another 10-12 minutes until the carrots are fully tender.
3. Remove the pot from heat and let the mixture cool to room temperature. Once cooled, transfer the mixture to a blender and blend until smooth.
4. Add the chopped cucumber, apple cider vinegar, fresh dill, and lemon juice to the blender, and pulse to combine. Season with salt and pepper to taste.
5. Chill the stew in the refrigerator for at least 30 minutes before serving.
6. Serve the chilled stew in bowls, garnished with fresh parsley.

The Carrot & Cucumber Chilled Stew is an ideal light and refreshing dish for a low-carb, keto lunch, especially on a warmer day. The cool and crisp texture of the cucumber combined with the naturally sweet carrots creates a soothing base. The tangy apple cider vinegar and lemon juice enhance the freshness, making this stew both revitalizing and flavorful. It’s a perfect option for anyone seeking a healthy, hydrating, and light meal that’s still satisfying and delicious.

Zucchini & Mushroom Garlic Stew

This Zucchini & Mushroom Garlic Stew is a light yet hearty low-carb dish that’s ideal for a keto-friendly lunch. The combination of tender zucchini and earthy mushrooms is enhanced with the rich flavors of garlic and herbs, creating a stew that’s simple to make but full of depth. The addition of vegetable broth and a touch of olive oil creates a satisfying, savory base, while the zucchini adds a fresh, delicate texture. Perfect for those who enjoy a dish that’s flavorful, filling, and easy to prepare.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 2 medium zucchinis, sliced
• 3 cups mushrooms (shiitake, cremini, or button), sliced
• 4 cups vegetable broth (low-sodium)
• 1 teaspoon thyme
• ½ teaspoon rosemary
• Salt and pepper, to taste
• Fresh parsley, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Add the zucchini and mushrooms to the pot, stirring to combine with the garlic and onions. Cook for 5-7 minutes, allowing the vegetables to soften.
3. Pour in the vegetable broth and stir in the thyme and rosemary. Bring the mixture to a boil, then reduce heat and simmer for 15-20 minutes until the vegetables are tender.
4. Season with salt and pepper to taste. For a thicker stew, use an immersion blender to blend some of the vegetables, or mash them lightly with a fork.
5. Serve the stew in bowls, garnished with fresh parsley.

This Zucchini & Mushroom Garlic Stew is a wonderfully simple yet flavorful dish that’s perfect for a low-carb lunch. The earthiness of the mushrooms pairs beautifully with the mild, fresh taste of zucchini, creating a satisfying yet light stew. The garlic and herbs enhance the overall depth of the dish, making it feel comforting while still being keto-friendly. It’s an ideal meal for anyone looking for a quick and nutritious option that doesn’t compromise on taste.

Spicy Lentil & Kale Stew

This Spicy Lentil & Kale Stew offers a rich, flavorful dish that balances heat and heartiness in a low-carb format. While lentils are typically higher in carbs, the small portion used here keeps the dish in a keto-friendly range, providing fiber and protein. The kale adds a vibrant green color and texture, while the combination of spices like cumin, coriander, and chili flakes creates a warming, spicy broth. This stew is perfect for anyone craving a savory, filling meal that packs both heat and nutrition.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 cup cooked lentils (green or brown)
• 4 cups vegetable broth (low-sodium)
• 1 bunch kale, stems removed and chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon chili flakes (or more to taste)
• Salt and pepper, to taste
• Fresh cilantro, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
2. Stir in the ground cumin, coriander, and chili flakes, letting the spices toast for a minute to release their flavors.
3. Add the cooked lentils and vegetable broth to the pot, stirring to combine. Bring the stew to a simmer and cook for 10 minutes to let the flavors meld together.
4. Add the chopped kale and cook for another 5 minutes, until the kale is wilted and tender.
5. Season with salt and pepper to taste.
6. Serve the stew in bowls, garnished with fresh cilantro.

This Spicy Lentil & Kale Stew is a bold, flavorful, and filling meal that is perfect for anyone on a keto diet seeking a bit of heat. The lentils provide a hearty base, while the kale adds nutrients and texture. The warm spices create a savory depth, and the chili flakes give the dish a nice kick. It’s a warming, nutritious stew that’s satisfying and ideal for a low-carb lunch.

Butternut Squash & Sage Stew

This Butternut Squash & Sage Stew is a low-carb dish that offers a rich, slightly sweet flavor profile while staying keto-friendly. Butternut squash provides a delicate sweetness, complemented by the earthiness of fresh sage and a savory vegetable broth. The stew’s creamy texture comes from the squash itself, creating a smooth, velvety broth that is comforting yet light. It’s perfect for those looking for a nourishing, fall-inspired dish with a touch of herbal aroma from the sage.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups butternut squash, peeled and cubed
• 4 cups vegetable broth (low-sodium)
• 1 tablespoon fresh sage, chopped
• ½ teaspoon ground nutmeg
• Salt and pepper, to taste
• Fresh sage leaves, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Add the cubed butternut squash to the pot, stirring to combine. Cook for 5 minutes, allowing the squash to lightly brown and caramelize.
3. Pour in the vegetable broth, fresh sage, and ground nutmeg. Bring the mixture to a boil, then reduce heat to a simmer. Cook for 20-25 minutes, or until the butternut squash is tender.
4. Use an immersion blender or regular blender to puree the stew until smooth and creamy.
5. Season with salt and pepper to taste, and serve the stew in bowls, garnished with fresh sage leaves.

This Butternut Squash & Sage Stew is a smooth, creamy dish that delivers the comforting flavors of fall while staying low in carbs. The natural sweetness of the squash is balanced by the earthy sage and nutmeg, creating a deliciously aromatic base. Despite its creamy texture, the stew is light enough for a keto lunch and is packed with nutrients. It’s an elegant and cozy meal, perfect for anyone looking to enjoy a satisfying, plant-based stew that feels indulgent yet healthy.

Cauliflower & Spinach Coconut Curry Stew

This Cauliflower & Spinach Coconut Curry Stew is a vibrant and flavorful low-carb dish, perfect for a keto-friendly Friday lunch. The combination of cauliflower, spinach, and coconut milk creates a creamy yet light stew, while the curry spices bring an aromatic warmth to the dish. The cauliflower soaks up all the flavors, making it both satisfying and nutritious. Rich in antioxidants and fiber, this stew is a wonderful option for anyone seeking a comforting, plant-based meal that’s full of flavor without the carbs.

Ingredients:

• 2 tablespoons coconut oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1-inch piece of fresh ginger, grated
• 1 medium cauliflower, cut into florets
• 3 cups fresh spinach, chopped
• 1 can (14 oz) full-fat coconut milk
• 2 cups vegetable broth (low-sodium)
• 1 tablespoon curry powder
• ½ teaspoon turmeric
• Salt and pepper, to taste
• Fresh cilantro, for garnish

Instructions:

1. Heat coconut oil in a large pot over medium heat. Add the chopped onion, garlic, and grated ginger, sautéing for 3-4 minutes until softened and fragrant.
2. Stir in the curry powder and turmeric, cooking for another 1 minute to bring out the spices’ aroma.
3. Add the cauliflower florets to the pot and stir to coat in the spices. Pour in the coconut milk and vegetable broth, bringing the mixture to a boil.
4. Reduce heat and simmer for 15-20 minutes, until the cauliflower is tender.
5. Add the chopped spinach and cook for another 3-5 minutes until wilted.
6. Season with salt and pepper to taste. Serve the stew in bowls, garnished with fresh cilantro.

This Cauliflower & Spinach Coconut Curry Stew is a comforting and vibrant dish that combines the richness of coconut milk with the warmth of curry spices. The cauliflower provides a satisfying texture, while the spinach adds a burst of freshness and nutrients. This stew is not only flavorful but also light and low in carbs, making it a great choice for anyone on a keto diet. It’s perfect for those who want a hearty, plant-based meal that feels indulgent yet stays within the low-carb guidelines.

Roasted Tomato & Basil Stew

This Roasted Tomato & Basil Stew is a simple, comforting dish that highlights the natural sweetness of roasted tomatoes and the aromatic fragrance of fresh basil. Roasting the tomatoes intensifies their flavor, giving the stew a rich, savory base that’s perfectly balanced with the brightness of the basil. With minimal ingredients and preparation, this stew is ideal for a quick yet satisfying low-carb, keto-friendly lunch that delivers a hearty, flavorful experience.

Ingredients:

• 4 large ripe tomatoes, halved
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 4 cups vegetable broth (low-sodium)
• 1 tablespoon fresh basil, chopped (plus extra for garnish)
• 1 teaspoon dried oregano
• Fresh basil leaves, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Place the halved tomatoes on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in the oven for 25-30 minutes, until the tomatoes are tender and caramelized.
2. While the tomatoes are roasting, heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
3. Once the tomatoes are roasted, add them to the pot along with the vegetable broth. Stir in the basil and oregano, then bring the mixture to a simmer. Cook for 10-15 minutes to allow the flavors to meld together.
4. Use an immersion blender or regular blender to puree the stew until smooth.
5. Season with salt and pepper to taste. Serve in bowls, garnished with fresh basil leaves.

This Roasted Tomato & Basil Stew is a wonderfully simple, flavorful dish that perfectly balances savory and fresh notes. Roasting the tomatoes brings out their natural sweetness, creating a rich, hearty broth. The fresh basil and oregano add a comforting, aromatic quality to the stew, making it feel both vibrant and cozy. This keto-friendly stew is a great option for anyone looking for a light yet satisfying lunch that highlights fresh, whole ingredients and bold flavors.

Cabbage & Carrot Ginger Stew

This Cabbage & Carrot Ginger Stew is a light, refreshing, and deeply satisfying low-carb meal. The cabbage offers a slight crunch while the carrots provide a subtle sweetness. The ginger adds a zesty kick, while the vegetable broth ties everything together with a savory base. This stew is not only low-carb and keto-friendly but also packed with antioxidants and fiber, making it an ideal choice for a healthy, filling lunch.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1-inch piece fresh ginger, grated
• 2 cups shredded cabbage
• 2 medium carrots, peeled and sliced
• 4 cups vegetable broth (low-sodium)
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• Salt and pepper, to taste
• Fresh parsley or cilantro, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
2. Stir in the grated ginger, turmeric, and cumin, allowing the spices to cook for 1-2 minutes.
3. Add the shredded cabbage and sliced carrots to the pot, stirring to combine with the spices. Cook for 5-7 minutes until the vegetables begin to soften.
4. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and simmer for 15-20 minutes, until the cabbage and carrots are tender.
5. Season with salt and pepper to taste, and serve the stew in bowls, garnished with fresh parsley or cilantro.

This Cabbage & Carrot Ginger Stew is a simple yet flavorful dish, perfect for anyone following a keto or low-carb diet. The combination of crunchy cabbage, sweet carrots, and aromatic ginger creates a delightful texture and flavor profile. The addition of turmeric and cumin enhances the stew with warmth and depth, making it a truly comforting and nourishing meal. It’s a fantastic choice for a light, healthy lunch that’s satisfying and full of vitamins and antioxidants.

Note: More recipes are coming soon