Seitan & Vegetable Stew

Name: Seitan & Vegetable Stew
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 2 tablespoon(s) olive oil (divided); 2 yellow onions (chopped); 2 clove(s) garlic (minced or pressed); 3 cup(s) vegetable broth; 5 Yukon gold potatoes (peeled and cut into chunks (about 4 cups)); 4 carrots (peeled and sliced (about 2 cups)); 1 teaspoon(s) paprika ((plus more to taste if needed)); 1 teaspoon(s) dried thyme leaves ((plus more to taste if needed)); 7 oz green beans (trimmed (about 2 cups)); 2 tablespoon(s) soy sauce ((gluten-free if preferred)); 1.5 pound(s) seitan; salt & black pepper (to taste); 1/4 cup(s) fresh parsley (chopped, to serve)

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Seitan & Vegetable Stew

This hearty Seitan & Vegetable Stew is rich and savory, with tender chunks of seitan (or your choice of tofu or tempeh) simmered in a flavorful broth alongside earthy potatoes, sweet carrots, and crisp green beans. Serve it with crusty bread or over quinoa for a satisfying warming meal.

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Prep Time15

Cook Time40

Total Time55

Meal Type: Dinner, Soup

Special: Freezer-Friendly, Gluten-Free, Kid-Friendly, Nut-Free, Oil-Free, Seasonal (Cold Weather), Soy-Free

Tool: Stove

Ingredient: Beans, Carrots, Potatoes, Seitan, Tempeh, Tofu

Servings: 6

Ingredients

2 tablespoon(s) olive oil divided
2 yellow onions chopped
2 clove(s) garlic minced or pressed
3 cup(s) vegetable broth
5 Yukon gold potatoes peeled and cut into chunks (about 4 cups)
4 carrots peeled and sliced (about 2 cups)
1 teaspoon(s) paprika (plus more to taste if needed)
1 teaspoon(s) dried thyme leaves (plus more to taste if needed)
7 oz green beans trimmed (about 2 cups)
2 tablespoon(s) soy sauce (gluten-free if preferred)
1.5 pound(s) seitan (homemade or store-bought), cut into chunks (about 3 cups)(Substitute with tofu or tempeh if preferred)
salt & black pepper to taste
1/4 cup(s) fresh parsley chopped, to serve

US Customary - Metric

Instructions

Sauté the aromatics: Heat 1 tablespoon of olive oil in a large soup pot over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes golden, about 5-7 minutes.
Simmer the vegetables: Add the vegetable broth, potatoes, carrots, paprika, and thyme to the pot. Bring to a gentle boil, then reduce the heat and simmer with the lid slightly ajar for 15-20 minutes, or until the potatoes and carrots are nearly tender. Stir in the green beans and continue to simmer gently.
Brown the seitan (or tofu/tempeh): Meanwhile, in a large skillet, heat the remaining tablespoon of olive oil along with the soy sauce over medium-high heat. Add the seitan (or tofu/tempeh) pieces and sauté, stirring frequently, until most sides are nicely browned and crisp, about 8-10 minutes.
Thicken the stew: Once the potatoes in the stew are tender, use the back of a wooden spoon to mash some of them to thicken the stew base. Stir in the sautéed seitan (or tofu/tempeh). If needed, add a bit more water to achieve a thick and moist consistency. Cook until all the vegetables are tender.
Season and serve: Season the stew with salt and black pepper to taste. Add more paprika and/or thyme to taste if needed. Serve hot, topped with the chopped parsley.
Storage and Freezing: Store any leftover Seitan & Vegetable Stew in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze the stew in a freezer-safe container for up to 3 months. When ready to enjoy, thaw overnight in the refrigerator and reheat on the stove, adding a splash of water or vegetable broth if needed to adjust the consistency.

Notes

For oil-free: simply omit the oil and instead do a water or broth sauté.

For Gluten-free: use tamari instead of soy sauce and use tempeh or tofu instead of seitan

Nutrition

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