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Irish Seitan Stew

 

17

Yield

4

servings

Prep

25

min

Cook

25

min

Ready

50

min

Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free
 

Ingredients

2 cups seitan (wheat-meat)
diced
*
1 cup carrots
roll-cut
1 cup parsnips
roll-cut
*
1 cup onions
diced
1 cup potatoes
and, diced
2 each bay leaves
*
½ teaspoon rosemary leaves
whole
*
½ teaspoon garlic
minced
½ teaspoon basil
*
1 tablespoon parsley leaves
fresh, chopped
2 cups water
5 teaspoons soy sauce, tamari
½ cup celery
flaked
4 tablespoons water
cold
4 tablespoons cornstarch

Directions

Put seitan, veggies (except celery), and herbs and spices in a large pot (Dutch oven or small stock pot will do).

Sauté in a little water or veggie broth at medium heat for about 8 minutes, stirring to prevent burning.

Add water and tamari and bring to a simmer. Cook about 10 more minutes or until veggies are soft.

Add celery (add at end to help retain color and texture).

Mix the 4 tablespoon cold water with the cornstarch.

Turn off heat under stew.

Vigorously stir in cornstarch solution.

Turn heat back on under stew and stir until thickened.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 253g (8.9 oz)
Amount per Serving
Calories 832% of calories from fat
 % Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 460mg 19%
Total Carbohydrate 6g 6%
Dietary Fiber 2g 9%
Sugars g
Protein 4g
Vitamin A 110% Vitamin C 13%
Calcium 4% Iron 3%
* based on a 2,000 calorie diet How is this calculated?

 

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