Vegan "Sancocho" (Root Stew)

En Español Recipe ↆ

For the vegans and vegetarians who still love their sancocho (root stew) I've created a simple vegan 'sancocho' recipe that is hearty and filling.

Why we ❤️ it

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.

Why?

I love sancocho, but I know not everyone's a big fan of meat, so I deconstructed the dish and adapted it to a vegan diet. Let the fun begin!

When I told our readers on social media that I was working on a vegan sancocho recipe some of the reactions were the complete opposite of each other, but everyone seemed to have strong opinions on the matter.

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".

This is no laughing matter for some people.

The idea

The truth is, I didn't come up with the concept. I've been eating vegetarian and vegan sancochos 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 her 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.

About this recipe

So what makes 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! And remember that we have a lot of vegan recipes in our collection.

Recipe

Keep screen on while cooking

[Recipe + Video] Vegan 'Sancocho' (Root Stew)

By: Clara Gonzalez

For the vegans and vegetarians who still love their sancocho (root stew) I've created a simple vegan 'sancocho' recipe that is hearty and filling.

4.95 from 20 votes

Save for Later Send by Email Print Recipe

Prep Time 30 mins

Cook Time 1 hr

Total Time 2 hrs 30 mins

Course Dinner, Lunch

Cuisine Vegan, Vegetarian

Servings 6 servings

Calories 344 kcal

Ingredients

• ¼ cup olive oil
• 3 garlic cloves, crushed
• 1 teaspoon oregano (dry leaves), or ½ teaspoon of powdered orégano
• 1 cup yellow split peas
• 1 quart vegetable broth, [1 liter] or homemade vegetable broth recipe
• 1 cup dry mushrooms, (about 2 oz [57 g]) of dry porcini (see notes)
• ¼ pound yuca (cassava), [0.24 kg], peeled and cut into small pieces
• ¼ pound yautía (malanga), [0.24 kg] (optional)
• ¼ pound auyama (kabocha squash), [0.24 kg]
• 1 plantain (green, unripe), cut into ½" slices
• ¼ pound ñame (yam, read more), [0.24 kg] (optional)
• 1 corn cob, cut into ½" slices (optional)
• 1 bunch cilantro, and parsley, chopped
• 1½ teaspoon salt, (or more, to taste),
• ½ teaspoon pepper (freshly-cracked, or ground), (or more, to taste)
• Agrio de naranja, to serve (optional)

Shop this recipe

Click on the ingredient links to buy from my Amazon affiliate shop

Instructions

 

• 
  Sauteing vegetables: Heat the olive oil over medium heat. Add the garlic, orégano, and split peas.

  Cook and stir for a few seconds.
• 
  Simmering: 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.
• 
  Cooking roots: When the split peas are cooked through, add the dry mushrooms, cassava, malanga, plantain, pumpkin, yam, and corn.

  Simmer covered over medium heat until all the vegetables and roots are cooked through.
• 
  Seasoning: Chop the cilantro and parsley and add to the pot.

  Season with salt and pepper to taste.
• 
  Serving: Serve with bitter orange vinegar on the side and accompany with white rice and some slices of avocado.

Tips and Notes

I used dry porcini mushrooms, which are available commercially, or you can make yourself and has a very "meaty" taste.

To make the dry mushrooms, wash and pat-dry ¼ lb big porcini mushrooms. Place on an oiled baking pan, sprinkle with salt and cook in the oven at 200 ºF for one hour. Remove from the oven. Cool to room temperature and cut into "spoon-sized" pieces.

You need a 6 qt pot or bigger.

Nutrition

Calories: 344kcalCarbohydrates: 57gProtein: 11gFat: 10gSaturated Fat: 1gSodium: 1229mgPotassium: 930mgFiber: 12gSugar: 10gVitamin A: 1036IUVitamin C: 16mgCalcium: 45mgIron: 2mg

Nutritional information is calculated automatically based on ingredients listed. Please consult your doctor if you need precise nutritional information.

READERS SEARCHED FOR meatless sancocho, sancocho without meat, vegetarian sancocho

More recipes with: auyama, green plantain, legumes, mushrooms, plantain, yuca

Tried this recipe?Please review it, and tell us about it!