Seitan and Mushroom Stew

2 Reviews
100% would make this recipe again

Seitan is a food made from gluten, the main protein of wheat. It's a popular vegan substitute for meat.

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Preparation : 15 min Cooking : 40 min
280 calories/serving

Ingredients

480 g seitan, cut into 1,5 cm cubes
1/4 cup white flour (all purpose) 35 g
2 tbsp canola oil 30 mL
2 cloves garlic, finely chopped
1 onions, finely chopped 200 g
3/4 cup red wine 190 mL
3/4 cup vegetable broth 190 mL
2 1/2 tsp herbes de Provence 2 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
16 button (white) mushrooms, cut in quarters 220 g

Method

  1. Cut seitan into 1,5 cm cubes and coat them with the flour. Chop the onion and garlic finely.
  2. Heat one third of the oil in a frying pan over medium heat. Sauté the onion and garlic until translucent, with stirring. Then remove them and set aside on a small dish.
  3. In the same pan, add another third of the oil, then add the cubes of seitan and brown them over high heat 3-4 min until golden. Pour in the wine to deglaze, then pour in the warm broth. Put the onion and garlic back into the pan then add the herbs. Season with salt and pepper. Cook, covered, over very low heat for about 30 min.
  4. Meanwhile, cut the mushrooms in quarters. Heat the remaining oil in a pan over moderately high heat, then add the mushrooms and sauté, stirring, until golden-brown and any liquid mushrooms give off is evaporated, about 5 min. Season with salt and pepper.
  5. Transfer the mushrooms to the seitan pan. Cook an additional 10 min. Adjust the seasoning then serve.

Nutrition Facts Table

per 1 serving (270 g)

Amount

% Daily Value

Calories

280

Fat

7 g

10 %

Saturated 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

540 mg

23 %

Carbohydrate

21 g

7 %

Fibre

3 g

12 %

Sugars

6 g

Net Carbs

18 g

Protein

29 g

Vitamin A

0 %

Vitamin C

6 %

Calcium

3 %

Iron

99 %
More info

Claims

This recipe is :
Excellent source of  :
Iron, Manganese, Selenium
Good source of  :
Vitamin B2
Source of  :
Copper, Fibre, Folacin, Magnesium, Niacin, Omega-3, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B6, Vitamin E, Vitamin K, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Fats 1
More info
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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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