Cozy Irish Stew

On a chilly day, there’s nothing like coming home to a bowl of warm, cozy Irish stew.

I like to imagine my great-grandmother Katherine making something like this in Ireland long ago.

Here’s a plant-based version that nourishes your spirit and sticks to your ribs.


  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 1/4 cup gluten-free oat flour or brown rice flour
  • 2 cups vegetable broth or water
  • 1 cup Irish whiskey or bourbon
  • 3 carrots, chopped
  • 1/2 pound mushrooms, chopped
  • 1/2 small cabbage, chopped
  • 3-4 medium potatoes, chopped
  • 2 cups cooked white beans (from dry, or about 1 can)
  • 1/2 cup crushed tomatoes
  • 2 bay leaves
  • 1 Tbsp coconut sugar
  • 1 tsp thyme
  • Salt and pepper to taste


In a large pot, heat the olive oil over medium-high heat. Add in the chopped onion and garlic. Stir and cook for about 5 minutes until the onion softens and starts to turn brown.

Next, stir in the gluten-free flour to coat the veggies and cook for another minute. Then slowly add in the vegetable broth and whiskey, scraping the bottom of the pot with a wooden spoon as you mix it in.

Once the liquid is all mixed in, add in the carrots, mushrooms, cabbage, potatoes, beans, crushed tomatoes, bay leaves, coconut sugar, thyme, salt and pepper. Cover the pot and bubble gently for 10-20 minutes until the potatoes are tender and can be poked with a fork.

Remove the bay leaves and serve your Irish stew nice and hot. Leftovers are excellent the next day as well.


Today’s insight comes from watching the Dalai Lama Summit: all living beings are interconnected.

So if we harm other beings, we create pain for ourselves. And if we are kind to others, we create happiness for ourselves.

“Be kind whenever possible. It is always possible.” – Dalai Lama

Chef Maitri Carmichael brings a creative and peaceful energy to every plate. She grew up in Toronto with a British Grandma and an Italian Nonna who showed their love through food, then she moved to the San Francisco Bay Area for 15 years, spending her free time at community farms and zen kitchens. Originally a scientist and biotech entrepreneur, she graduated from the Vegan Chef School in London (2021) and the Raw Food Culinary Academy in Vancouver (2023), and is now settled in Hawaii.

11 responses to “Cozy Irish Stew”

  1. Bernadine Avatar

    looks yum!

    1. maitridojo Avatar

      Thanks Bernadine! 🙂

  2. maitricookswithlove Avatar

    A cozy, delicious bowl to nuzzle into!

  3. maitricookswithlove Avatar

    Instagram comment from Sara: Looks delicious!!!

    1. maitricookswithlove Avatar

      @Sara Aww thanks!! It was! 🥰

  4. maitricookswithlove Avatar

    Instagram comment from Quincy: So cozy and hearty!😍

    1. maitricookswithlove Avatar

      @Quincy Yes! Perfect for a wintry Toronto evening!

  5. maitricookswithlove Avatar

    Instagram comment from Chef Jackson: Full of flavor! 😍

    1. maitricookswithlove Avatar

      Thank you so much, Chef! Such an honor that you like it. ❤️

  6. maitricookswithlove Avatar

    Instagram comment from Evan: 😍

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