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 here on the blog. I followed the same procedure as the classic stew with potatoes, carrots, and peas, first sautéing the floured seitan, then deglazing it with a little wine, adding the vegetables, and letting everything simmer with the broth.
To be honest, what I used here is my homemade seitan, but since I didn’t take pictures of the process, I can only suggest you buy it ready-made in its natural state for now. The Weight Watchers points are more or less the same, whether bought or homemade.
The final dish is really very tasty, a vegan main dish, light, very abundant 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: Cheap
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Autumn, Winter
Ingredients
- 7 oz seitan
- 2 tsp extra virgin olive oil (2 measuring teaspoons)
- 3/4 oz whole wheat flour (only 1/3 oz needed, the rest is discarded after flouring)
- 2 tbsp red wine (2 measuring tablespoons)
- 1 onion
- 3 carrots
- 2 stalks celery
- 1 1/3 lbs potatoes (weighed peeled)
- 3 oz frozen peas
- 2 cups vegetable broth (I prepare it with granulated vegetable broth)
- 2 tbsp soy sauce
- to taste sage
- to taste thyme
- to taste salt and pepper
- Total points = 24 WW points
- Points per portion = 12 WW points
Tools
- Cutting board
- Knife
- Bowl
- Vegetable peeler
- Potato peeler
- Wooden spoon
- Pan
Steps
First, boil about a half liter (about 2 cups) of water and dissolve a couple of teaspoons of granulated vegetable broth in it. Add the soy sauce and taste: if necessary, add another teaspoon of granulated vegetable broth.
Chop the onion, carrots, and celery into pieces.
In a bowl, mix the flour with a bit of salt, dried sage, and thyme. Add the seitan cut into pieces and coat it well. You’ll have some leftover flour, which you can keep for a couple of days for other preparations.
Heat 1 teaspoon of oil in a pan and brown the seitan for a few minutes on all sides.
Remove the seitan from the pan and set it aside for now. Add another teaspoon of oil and sauté the onion, carrots, and celery, adding a bit of water or broth if it dries out too much.
When the onion has softened, put the seitan back into the pan, raise the heat, and pour in the wine. Let it evaporate for a couple of minutes, stirring often.
Now you can add the broth, be careful, you might not need it all, the vegetables should not be submerged.
Now cover, wait for it to start 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 potatoes and peas are tender.
And here is the seitan stew ready to be served. What a good smell in the kitchen!
I had tried making the stew with other meat substitutes and it was good too, but with seitan for me, it comes out the best. The Dutchman appreciated it even though it obviously doesn’t taste like meat: but if, like us, you love animals and don’t want them to be harmed, you will find this stew to be a great compromise. Also, in a few days, Veganuary starts, and if you have 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, prepared the day before and then reheated, it will be even better. You can definitely keep it in the fridge for 3 or 4 days.
I’m not sure of the result after freezing it; I think you can put it in the freezer and then reheat it after it has completely thawed, but I haven’t tried it 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 steaklets, making sure they do not contain gluten. Rehydrate them in a bit of the broth you will prepare for the stew, squeeze them well, and then proceed as per the recipe.
