Seitan stew is delicious, filling and very vegan. Wheat gluten is an alternative to soybean-based meat substitutes such as tofu and makes a delicious casserole or stew.
Wheat gluten is a nice alternative to soybean based protein sources such as tofu and tempeh. Seitan - aka - wheat meat or wheat gluten contains about 20 grams of protein per 100 grams of seitan. That's pretty good! And very low fat content as well (about 1%).
So the recipe below for Seitan Stew is really very adaptable - I basically use what I have in the fridge. So use this as a guideline to make your own family favourite using seitan!
The photo above was taken when the pot was put on the stove to cook - the end result is a rich juicy stew with a nice "gravy" and the seitan soaks up all those flavours and is yummy, yummy delishhh!
3 tbsp olive oil
1 or 2 yams / sweet potatoes
1 large onion
1 whole head of garlic
1 block seitan / "wheat meat", cut into strips
1 cup barley
2 bay leaves
1 tbsp paprika
1 heaping tbsp miso paste
2 dollops soy sauce
1/4 cup tomato paste or ketchup
2 cups water
salt and pepper
Optional: 1 cup soaked pinto (or any) beans, hot chili pepper, sliced carrots, 3/4 cup red wine or beer.
I often make this seitan stew in a slow cooker pot (also known as a crock pot). You can make this on the stove top on a low burner as well and you can also place all the ingredients into a large casserole and cook in the oven on a low light (covered) and let stew for 2-3 hours - at 150C / 300F. Your choice. All are good choices and all will turn out very well.
If you are cooking on the stove top or in the oven, watch to ensure there is enough liquid and add if necessary.
Put the olive oil in the bottom of your casserole or pot or crock pot.
Place the roughly sliced onion evenly on the bottom of the pan. If you are making this on the stove top, heat the oil and onion at this stage. If you are making this in a crock pot or in the oven, continue to layer the vegetables in the pot.
You can peel the potatoes or not - personal preference. Slice each potato length-wise into eighths. Place in the pot.
Clean the garlic head of the loose papery skin but leave the garlic whole. Place it in the pot.
Peel and slice the sweet potato/yam into large chunks. Add to pot.
Rinse the barley under cold water and add to the pot.
If you are using beans - put them in now. (add 1 extra cup water)
Chop the parsnip roughly and put in the pot.
Place the seitan/wheat gluten strips in the pot.
if you are using any other veggies, now's the time to drop them into the pot.
Add the bay leaves.
In a separate bowl, whisk together the miso paste, soy sauce, paprika, tomato paste (or ketchup), salt, pepper, and water. you can use wine or beer in place of some of the liquid if you like. You can add extra spices that you like at this stage. I like adding chili.
Remember, if you decided to add beans to the pot, add extra water.
If cooking on the stove top - leave this to simmer on a low light watching carefully that there is enough liquid at all times (but not too soupy).
If you are making this in the oven, keep it on a low-medium heat and let it cook slowly - always checking that there is enough liquid - but you don't want it to be soupy. Keep it covered.
And if you are making this wonderful wheat gluten and vegetable casserole in a crock pot, well, just turn it on and let it stew for 3 or 4 hours and it will be positively delicious and yummy and oh-so-good!
Welcome to Simply-Vegetarian.com where you'll find simple, nutritious and delicious meatless recipes.
I'm Mimi (that's me on the Nile River!) and this is my recipe collection. I love to be creative, love to cook and love to entertain. I'm also veggie which means that all of the above gets a bit more complicated – and a lot more fun!
On simply-vegetarian.com I share some of my family's favourite recipes, from soups and starters to holiday main dishes and desserts as well as some really good tips and suggestions for healthy eating!
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