ezRecipe-Zee: Cooking Recipe: How to make All-American 'Beefy' Vegetable Stew

All-American 'Beefy' Vegetable Stew

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Date Added:	November 20, 2008
Calories:	56
Serves:	8
Prep. Time:	0:00
Category:	Soups / Stews, Vegetarian, Copy Cat / Restaurant

Ingredients:

2     tablespoons   light olive or olive oil
1     cup           chopped onion
2                   garlic cloves
3     large         potatoes
3     large         carrots
2     cups          water
1                   vegetable bouillon cube
1     teaspoon      Mrs. Dash or other salt-free
                    herb-and-spice seasoning mix
1     cup           green beans in 1" lengths - (to 1 1/2)
                    = (or thawed frozen green beans)
1 1/2 pounds        fresh seitan
                    Salt
                    Freshly-ground black pepper

Directions: one line for each direction. When saved the lines will be numbered.

Heat half of the oil in a large soup pot. Add the onion and garlic and sauté 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.
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.
Meanwhile, heat the remaining oil in a wide skillet. Add the seitan pieces and sauté 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.
This recipe yields 6 to 8 servings.
Comments: This delicious vegetarian version of a classic heartland dish calls for seitan, a product made of high-protein wheat gluten. It's available ready made in natural food stores, or make it yourself with Arrowhead Mills' Seitan Quick Mix.

Nutrition Facts

Servings Per Recipe: 8

Amount Per Serving

Calories: 56

Calories from Fat 1.9%

Total Fat

trace

Cholesterol

0mg

Sodium

15mg

Carbohydrate

13g

Dietary Fiber

Protein

Exchanges: 1/2 Grain(Starch)

Rating: ()

Added On: November 20, 2008

* In A Vegetarian Kitchen at http://www.vegkitchen.com