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


6 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. Sara

    You mention adding peas at the same time as the seitan? But there aren’t peas in the ingredient list? Are they frozen, thawed, fresh, canned? How many peas?

  4. Nava Post author

    Hi Sara — sorry, that ingredient was inadvertently omitted. It has been reinstated! It’s 1 cup frozen peas (thawed).

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