Ingredients Jump to Instructions ↓

  1. 2 tablespoons 30ml Light olive or olive oil - divided

  2. 1 cup 62g / 2 1/5oz Chopped onion

  3. 2 Garlic cloves - minced

  4. 3 Potatoes - peeled, diced (large)

  5. 3 Carrots - peeled, sliced (large)

  6. 2 cups 474ml Water

  7. 1 Vegetable bouillon cube

  8. 1 teaspoon 5ml Mrs. Dash or other salt-free

  9. Herb-and-spice seasoning mix

  10. 1 cup 160g / 5.6oz Green beans in

  11. 1" lengths - (to 1 1/2)

  12. 1 1/2 lbs 681g / 24oz Fresh seitan - cut bite size

  13. Salt - to taste

  14. Freshly-ground black pepper - to taste

Instructions Jump to Ingredients ↑

  1. Heat half of the oil in a large soup pot. Add the onion and garlic and saute over medium-low heat until the onion is golden. Add the potatoes, carrots, water, bouillon cube, and seasoning mix. Bring to a simmer, then simmer gently, covered, for 10 minutes.

  2. Add the green beans and continue to simmer for about 15 to 20 minutes more, or until the vegetables are tender. If the potato has not begun to break up on its own, use the back of a wooden spoon to mash enough of the potatoes to thicken the base of the stew.

  3. Meanwhile, heat the remaining oil in a wide skillet. Add the seitan pieces and saute over medium-high heat, stirring frequently, until most sides are nicely browned and crisp. Add the sauteed seitan to the stew. Add a bit more water if necessary. The consistency should be thick and moist, but not soupy. Season to taste with salt and pepper (use salt sparingly, if at all, since the bouillon cube and seitan add a salty flavor). Serve in shallow bowls.


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