Seitan “Meat and Potatoes” Stew
Seitan gives this stew a “meaty” texture, and combined with potatoes and carrots becomes a comforting, hearty dish. Prepared seitan is readily available in most natural foods stores as well as a growing number of well-stocked supermarkets, but you can make your own as well (see the link in the ingredient list). Adapted from The Vegetarian Family Cookbook.
Serves: 6 to 8
- 2 tablespoons olive oil
- 1 large onion, quartered and thinly sliced
- 2 to 3 cloves garlic, minced
- 5 medium potatoes, peeled and diced
- 4 medium carrots, peeled and sliced
- 32-ounce carton low-sodium vegetable broth
or 4 cups vegetable stock
- 2 to 3 teaspoons salt-free all-purpose seasoning
(such as Frontier or Mrs. Dash)
- 2 teaspoons sweet paprika, or 1 each of sweet and smoked paprika
- 1 to 1 1/2 pounds seitan or Homemade Seitan, cut into bite-sized pieces
- Salt and freshly ground pepper to taste
- 1/4 cup minced fresh parsley, plus more for garnish
Heat half of the oil in a large soup pot. Add the onion and garlic and saute over medium heat until the onion is golden.
Add 3 cups of water along with the potatoes, carrots, broth, seasoning blend, and paprika. Bring to a simmer, then cover and simmer gently for 25 to 30 minutes, or until the potato and carrots are tender.
Meanwhile, heat the remaining oil in a large skillet. Add the seitan pieces and saute over medium-high heat, stirring frequently, until most sides are nicely browned and crisp.
Once the vegetables are done, use the back of a wooden spoon to mash enough of the potatoes to thicken the base of the stew. Stir in the sautéed seitan and peas. Add a bit more water if necessary. The consistency should be thick and moist, but not soupy. Cook over low heat for 1 to 2 minutes longer.
Season with salt and pepper (use salt sparingly, then serve in shallow bowls. Pass around parsley for garnishing individual portions.
Calories: 286; Total fat: 5g; Protein: 30g; Fiber: 3.8 g Carbs: 32g; Sodium: 62 mg