All-American 'Beefy' Vegetable Stew
Keys: Soups Stews Vegetarian Usa American States North American
Yield: 8
Ingredients:
2 tbl light olive or olive oil divided
1 cup chopped onion
2 x garlic cloves minced
3 lrg potatoes peeled, diced
3 lrg carrots peeled, sliced
2 cup water
1 x vegetable bouillon cube
1 tsp 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 lb fresh seitan cut bite size
Salt to taste
Freshly-ground black pepper to taste
Method:
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.
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 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.
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.
~Angelique~
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