Whether you buy it or make your own, seitan is a great source of vegan protein. One serving can boast up to 21 grams of protein! Cost effective, versatile, and possessing a nice chewy texture, seitan is one of my favorite vegan proteins to cook with. Fry it, roast it, braise it, or bake it, you can’t lose.
This seitan stew recipe wants to be your favorite vegan beef stew. I used a little bit of red wine, red miso, and a hint of soy sauce to bring the umami. If you don’t have red miso, substitute a vegetable or fake beef bouillon cube, instead. Just make sure to taste it at the end, and add more soy sauce, if needed.
It doesn’t take long to cook on the stove. And it’s perfect for fall, winter, or any time you’re in the mood for a warm, hearty, easy seitan beef stew!
Seitan Beef Stew
2 cups sweet onion, chopped into big pieces
2 Tbsp olive oil
4 garlic cloves, coarsely chopped
½ tsp ground allspice
½ tsp ground cumin
½ tsp ground cloves
½ tsp dried thyme
½ tsp crushed red pepper flakes
½ tsp onion powder
¼ tsp ground coriander
2 bay leaves
8 ounce package of seitan chunks (OR ~1-1.5 cups seitan, cut into chunks – make your own from scratch)
¼ cup red wine
2 ½ cups fresh sliced mushrooms
1 cup celery, chopped into big pieces
2 cups carrots, chopped into big pieces
1 cup Yukon gold potatoes, chopped in big pieces
3 cups water
1½ tsp red miso (OR 1 fake beef or vegetable bouillon cube)
¼ cup all-purpose flour + ½ cup water
1 Tbsp reduced sodium soy sauce
1. In a large, heavy pot or dutch oven, add olive oil, onion and a dash of salt over high heat. When it starts to sizzle, turn down to medium-high and sauté for 2 minutes or until soft.
2. Add the garlic, allspice, cumin, cloves, thyme, crushed red pepper flakes, coriander, onion powder and bay leaves. Sauté a minute or two. Then, add the seitan. Sauté for 4 minutes over low heat.
3. Add the red wine and sliced mushrooms. Use a wooden spoon to scrape off the bits of onion and seitan that may have stuck to the bottom of the pot. Stirring around for ~3 minutes over high heat, allow the alcohol in the wine to burn off, and the mushrooms to sweat and cook down.
4. Add celery, carrots, potatoes, 3 cups water and red miso. Cover with a lid, bring to a boil, and then, lower to a simmer for ~20-25 minutes or until the vegetables are tender enough to enjoying eating.
5. In a coffee mug, mix ¼ cup all-purpose flour and ½ cup water with a fork until smooth. You should have a thick paste. Stir it into the simmering stew until the “gravy” thickens. Stir until well-incorporated. Add soy sauce to the pot, and then, taste. Adjust seasonings, if needed (more soy sauce?). Serve.