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
  • 1 cup frozen green peas, completely thawed
  • 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.

Nutrition information
Calories: 286;  Total fat: 5g;  Protein: 30g;  Fiber: 3.8 g  Carbs: 32g;  Sodium: 62 mg


3 comments on “Seitan “Meat and Potatoes” Stew

  1. Deborah

    This stew was great for a gloomy winter’s day meal. I added some of my own seasonings and a little flour paste thickener. But the recipe is a great foundation to build upon.

  2. Nava Post author

    Thanks, Deborah. I edited the recipe a bit to ramp up the flavorings. I wonder if you found the stew too watery at the end, hence the flour thickener; mashing up some of the potatoes seems to do the trick for me. But I do love seeing how readers tweak recipes to their own liking, which is what’s good about simple, basic recipes!

  3. Dianne

    I added mushrooms, celery and zucchini and used a smoked salt for flavoring. This recipe is a huge hit with the family this evening. A little instant mashed potato flakes thickened the stew nicely. Thanks for the recipe!

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