Last month I prepared this seitan stew and it turned out really tasty. We appreciated it a lot at home, so here I am writing the recipe on the blog. I followed the same procedure as the classic stew with potatoes, carrots, and peas. I browned the floured seitan, then deglazed it with a little wine, added the vegetables, and simmered everything with broth.
To be honest, what I used here is my homemade seitan, but since I didn’t take pictures of the process, for now, I can only suggest buying it ready-made and natural. The Weight Watchers points are more or less the same, both for the purchased and the homemade one.
The final dish is really very tasty, a vegan main dish that is light, very filling, and ideal for any occasion. Let’s prepare it together…
Some other vegan recipes that might interest you can be found here:
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Fall, Winter
Ingredients
- 7 oz seitan
- 2 tsp extra virgin olive oil (2 teaspoons)
- 0.7 oz whole wheat flour (only 0.35 oz will be used, the rest is discarded after flouring)
- 2 tbsp red wine (2 tablespoons)
- 1 onion
- 3 carrots
- 2 stalks celery
- 1.3 lbs potatoes (weighed peeled)
- 2.8 oz frozen peas
- 2 cups cups vegetable broth (I prepare it with the vegetable granulate)
- 2 tbsp soy sauce
- to taste sage
- to taste thyme
- to taste salt and pepper
- Total Points = 24 WW points
- Points per serving = 12 WW points
Tools
- Cutting board
- Knife
- Bowl
- Vegetable peeler
- Potato peeler
- Wooden spoon
- Pan
Steps
First, boil about half a liter of water and dissolve a couple of teaspoons of vegetable granulate in it. Add the soy sauce and taste: if necessary, add another teaspoon of vegetable granulate.
Chop the onion, carrots, and celery into pieces.
In a bowl, mix the flour, a bit of salt, dried sage, and thyme. Add the seitan cut into chunks and coat well. You’ll have some flour left over, which you can keep for a couple of days for other preparations.
Heat 1 teaspoon of oil in a pan and brown the seitan on all sides for a few minutes.
Remove the seitan from the pan and set it aside for now. Add another teaspoon of oil and sauté the onion, carrots, and celery, using a little water or broth if it dries out too much.
When the onion has softened, return the seitan to the pan, raise the heat, and pour in the wine. Let it evaporate for a couple of minutes, stirring frequently.
Now you can add the broth, be careful, maybe you don’t need all of it, the vegetables should not be submerged.
Now cover, wait until it starts boiling, and let it cook for about 20 minutes on low heat.
Add the frozen peas and continue cooking for another 5-10 minutes or until the potatoes and peas are tender.
And here the seitan stew is ready to be served. What a good aroma in the kitchen!
I’ve tried making stew with other meat substitutes and it turned out good too, but with seitan, for me, it comes out the best. The Dutchman appreciated it even though it doesn’t taste like meat: but if you love animals like us and don’t want them harmed, you’ll find this stew is a great compromise. Plus, Veganuary is starting in a few days, and if you’ve decided to participate, this recipe will be helpful.
Try the recipe and let me know if this seitan stew was to your liking.
Enjoy your meal!
by Giovanna Buono
Storage
You can prepare the seitan stew in advance; in fact, made the day before and then reheated, it will be even better. You can certainly store it in the fridge for 3 or 4 days.
I’m not sure of the result after freezing it, I think it can be put in the freezer and then reheated after it has completely thawed, but I haven’t tried yet.
FAQ (Frequently Asked Questions)
I am gluten intolerant, how can I adapt this recipe?
If you can’t eat seitan, you can buy dehydrated soy steaks ensuring they are gluten-free. Rehydrate them in some of the broth you’ll prepare for the stew, squeeze them well, and then proceed with the recipe.
