Seitan gives this vegetable-filled stew a hearty texture. It’s a “beefy” vegan seitan stew that proves you can do without actual meat.
You can use any kind of beef-style plant protein in place of seitan, such as beef-less tips or vegan steak-style strips. A completely plant-based “meat and potatoes” dish, onions, carrots, and green beans round out the vegetable goodness in this comforting bowlful.
Complete the meal: A simple coleslaw adds a refreshing balance to the stew’s substantial texture. Otherwise, any kind of green salad works, or a platter of raw veggies and dip. That’s really all you need! But if you have some really hungry people at the table, add some fresh corn on the cob.
MORE ABOUT SEITAN
Prepared seitan is readily available in most natural foods stores as well as a growing number of well-stocked supermarkets. If you’d like to make your own, see this easy homemade seitan recipe.
Like tofu, seitan is a traditional Asian food that has been embraced in the west. An important thing to know is that it’s pure wheat gluten — so it’s not for those with any sort of sensitivity.
Otherwise, seitan offers an appealing protein alternative to soy products. It’s made by rinsing away the starchy part of the wheat, so what’s left is almost pure protein. A 4-ounce serving of seitan has 28 grams of protein!
- 2 tablespoons olive oil
- 1 large onion, quartered and thinly sliced
- 2 cloves garlic, minced
- 5 medium potatoes, peeled and diced
- 4 medium carrots, peeled and sliced
- 2 cups fresh (trimmed) or frozen green beans, cut into 1-inch pieces
- 1 vegetable bouillon cube
- 2 teaspoons all-purpose seasoning
- 2 teaspoons sweet paprika
- 2 tablespoons soy sauce
- 1 to 1 1/2 pounds packaged seitan or homemade (see link in Notes) cut into bite-sized pieces
- Salt and freshly ground pepper to taste
- Minced fresh parsley as desired, optional
- Heat half of the oil in a large soup pot. Add the onion and garlic and sauté over medium heat until the onion is golden.
- Add 3 cups of water along with the potatoes, carrots, bouillon cube, all-purpose seasoning, and paprika. Bring to a slow boil, then lower the heat, cover and simmer gently for 15 to 20 minutes, or until the potato and carrots are nearly tender.
- Stir in the green beans, and continue to simmer.
- Meanwhile, heat the remaining oil along with the soy sauce in a large skillet. Add the seitan pieces and sauté over medium-high heat, stirring frequently, until most sides are nicely browned and crisp, about 10 minutes.
- Once the potatoes are tender, use the back of a wooden spoon to mash enough of them to thicken the base of the stew.
- Stir in the sautéed seitan. Add a bit more water if necessary. The consistency should be thick and moist, but not soupy. The vegetables should all be tender by this point, but if not, continue to cook for a few more minutes.
- Season with salt and pepper (use salt sparingly, if at all, since you have a few salty ingredients here), stir in a little parsley, if using and serve in bowls.
Here's our easy homemade seitan recipe.
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