“Beefy” Vegan Seitan Stew with Potatoes & Carrots

Seitan gives this vegetable-filled stew a hearty texture. It’s a “beefy” vegan seitan stew that proves you can do without actual meat. As a variation, 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.

What to serve with vegan seitan stew

A simple coleslaw adds a refreshing balance to the stew’s substantial texture. Try Crunchy and Colorful Cabbage and Apple Slaw, whose gentle sweetness provides a refreshing contrast with the stew.

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. 

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!

If you’re a DIY kind of person, try this site’s Easy Homemade Seitan recipe. And see our Guide to Seitan featuring lots more hearty seitan recipes.

Recipe adapted from Vegan Soups and Stews for All Seasons by Nava Atlas.Photos by Hannah Kaminsky, BittersweetBlog.com. 

Explore more …

• Easy green bean recipes.
• Globally-Inspired Vegan Stews for Fall & Winter Meals
• Vegan Cholent (Eastern European Beefy Barley Stew)

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Yield: 6

"Beefy" Vegan Seitan Stew with Potatoes & Carrots

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Seitan, a high-protein food made of wheat gluten, gives this stew a hearty texture. It's a "beefy" vegan seitan stew that proves you can do without actual meat.

Prep Time 30 minutes

Cook Time 40 minutes

Total Time 1 hour 10 minutes

Ingredients

• 2 tablespoons olive oil, divided
• 2 medium or 1 large onion, chopped
• 2 cloves garlic, minced
• 3 cups water
• 5 medium golden or red-skinned potatoes, peeled or scrubbed and cut into 3/4-inch chunks
• 4 medium carrots, peeled and sliced
• 1 vegetable bouillon cube
• 2 teaspoons salt-free seasoning (like Mrs. Dash or Frontier)
• 2 teaspoons sweet paprika
• 1/4 cup dry red wine, optional
• 2 cups frozen thawed cut green beans or fresh green beans, trimmed and cut into 1-inch lengths
• 2 tablespoons soy sauce or tamari
• 1 to 1 1/2 pounds packaged or homemade seitan, cut into bite-sized chunks
• Salt and freshly ground pepper to taste
• Minced fresh parsley, as desired

Instructions

1. 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. 
2. Add the water, potatoes, carrots, bouillon cube, salt-free seasoning, paprika, and optional wine. Bring to a slow boil, then lower the heat and simmer gently with the cover ajar for 15 to 20 minutes, or until the potato and carrots are nearly tender. 
3. Stir in the green beans and continue to simmer gently.    
4. 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.
5. Back in the soup pot, once the potatoes are tender, use the back of a wooden spoon to mash enough of them to thicken the base of the stew.
6. 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.
7. Season with salt and pepper (use salt sparingly, if at all, since there are a few salty ingredients). Stir in some parsley to your liking, and serve.

Notes

Here's our easy homemade seitan recipe.

Here are more hearty vegan soups & stews.