For the vegans and vegetarians who still love their sancocho I've created a simple Vegan 'Sancocho' Recipe (Root Stew) that is hearty and filling.
| Lee en Español |
Vegan Sancocho? Do you know what a sancocho is? If so, I know what you’re thinking: “if it’s vegan, then it isn’t sancocho”. After all the recipe in our blog is called a “seven meat-stew“. You can hardly get any more carnivorous than that, short of chasing and killing your own prey.
I love sancocho, but I know not everyone’s a big fan of meat, so I deconstructed the dish and adapted to a vegan diet. Let the fun begin!
When I told our readers on Facebook and Twitter that I was working on a vegan sancocho recipe some of the reactions were the complete opposite of each other.
One follower commented: “If it doesn’t have meat, it’s not a sancocho. It’s a vegetable soup!!”. For the opposite side we get “Sancocho is totally vegetarian — just take out the meat!”. Another hilariously replied “Sounds good to me […] it’s only my hubby is not open minded with anything as sacred as his sancocho”.
I threaten to start a holy war between the Orthodox Sancocho-Lovers and the Reform Vegetarian Sancocho-Lovers.
The truth is, I didn’t come up with the concept. I’ve been eating vegetarian and vegan sancocho for decades.
For some odd reason, I once found myself employed by a company with a higher percentage of vegans than should be normal. There were four of us (I was a vegan back then), in a company that employed about a dozen people. The rest were unapologetically carnivorous.
One of my workmates (hi Alex!) introduced me to vegetarian sancocho, which she made with seitan, a gluten-based meat substitute. I loved it. A few years ago I posted my version of Alex’s sancocho, which was pretty well-received.
So, why reinvent the wheel and create a completely different vegan sancocho recipe?
I am not particularly fond of seitan, and I find the process of making it a little too cumbersome. Plus, nowadays a lot of people have been diagnosed with celiac disease, or gluten intolerance, which was pretty obscure when I first posted the recipe. I wanted to create one that has a wider appeal.
So what make this soup a sancocho?
Protein, lots of carbohydrate-rich vegetables (taro, cassava, yam, plantains) and strong flavors.
By adding yellow split peas to the soup we get the thick, yellowish stew and the protein, the roots and vegetables typical of this dish are present, and for some meat-like texture I have added dry mushrooms, which you can buy or just make yourself (the process is described in the preparation).
I hope you enjoy it!
Vegan ‘Sancocho’ Recipe (Root Stew)
- 1/4 cup of olive oil
- 3 garlic cloves , crushed
- 4 sweet peppers (ajíes dulces), crushed (optional)
- 1 teaspoon of dry oregano leaves
- 1 cup of yellow split peas
- 1 qt [1 lt] of vegetable broth
- 3 qt [3 lt] of vegetable broth , divided
- 1 cup (about 2 oz) of dry mushrooms (see notes)
- 1 medium carrot , peeled and chopped
- 1/4 lb [0.24 kg] of cassava (yuca), peeled and cut into small pieces
- 1/4 lb [0.24 kg] of malanga (yautía)
- 1/4 lb [0.24 kg] of West Indian pumpkin (auyama)
- 1 unripe plantain cut into 1/2″ slices
- 1/4 lb [0.24 kg] of yam (ñame)
- 1 corn on the cob , cut into 1/2″ slices (optional)
- A bunch of cilantro and parsley , chopped
- 1 1/2 teaspoons of salt (or more, to taste),
- 1/2 teaspoons of pepper (or more, to taste)
- Spicy bitter orange vinegar to serve (optional)
- Heat the olive oil over medium heat. Add the garlic, sweet pepper, orégano and split peas. Cook and stir for a few seconds. Add 1 qt [1lt] of vegetable broth plus 1 qt [1lt] of water. Cover and lower temperature. Simmer until the split peas are very soft. Add more water to maintain the same level and stir when it becomes necessary.
- When the split peas are cooked through, add the dry mushrooms, carrot, cassava, malanga, plantain, pumpkin, yam and corn. Simmer covered over medium heat until all the vegetables and roots are cooked through.
- Chop the cilantro and parsley and add to the pot.
- Season with salt and pepper to taste.
- Serve with bitter orange vinegar on the side and accompany with white rice.