Vegan Stew

Who needs “real” meat when you have seitan?! I guarantee I could feed this stew to a meat eater and they would have no idea it was made from wheat, and not an animal. Seitan, or wheat meat to the plant based world, is high in protein and mocks the texture of chicken/beef, unlike tofu/tempeh. One of my cooking goals is to make seitan from scratch; I have seen a few articles on it and it looks pretty challenging! Stay tuned.

The sauce in this stew was to die for, all of the ingredients came together perfectly and I really really loved it, not to mention I got to drink the extra red wine 😉

I served this stew with roasted brussel sprouts and my cesar salad with a creamy hemp dressing (I just went to search for the link and I can’t believe I haven’t posted this recipe! I have been making this for a year and we love it! Post to come this week!)



-4 Tablespoons olive oil, divied

-1 onion, diced

-3 Cups peeled, bite size pieces carrot

-2 Cups peeled, bite size pieces potato

-2 Cups peeled, bite size pieces sweet potato

-1 Cup diced tomato, canned or fresh

-1 lb white or cremini mushrooms, cleaned & quartered – I did not use, but wish I could! –

-2 Cups seitan

-2 Tablespoons tomato paste

-1 Cup red wine

-5 Cups vegetable broth, divided

-1/4 Cup nutritional yeast

-1 Tablespoon liquid aminos or tamari

-2 teaspoons dry mustard

-Salt and pepper to taste

-2 Tablespoons flour

-1 Cup frozen green peas


-Warm 2 Tablespoons oil in a large skillet, over medium heat. Add the onion & saute until golden brown

-While the onion cooks, combine the carrot, potatoes, & tomato in a slow cooker. Set to high heat & cover

-When the onion is cooked, transfer to the slow cooker

-Add the mushrooms to skillet & saute until they have released their moisture & turned golden brown. Transfer to the slow cooker

-Add the remaining 2 Tablespoons of oil to the skillet & cook the seitan according package instructions. You want there to be some brown bits in the pan when they are done cooking. Set aside

-Add the tomato paste to the pan & stir until it smells fragrant. It may begin to stick to the bottom of the pan. That’s ok

-Deglaze the pan with the red wine, then stir in 2 Cups of vegetable broth, the nutritional yeast, liquid aminos, & mustard. Season with pepper to taste

-Transfer about 1/2 – 3/4 Cup of the liquid to a small bowl. Whisk in the flour until there are no clumps. When the mixture is completely smooth, whisk it back into the liquid in the skillet. Whisk vigorously to break up any clumps that might form

-Stir the sauce & remaining 3 Cups of broth into the vegetables in the slow cooker. Cook on high for about 5 hours or on low for about 8 hours. The stew is done when the vegetables are tender

-When the vegetables are cooked, stir in the beef & peas. Cook until warmed through & serve

Instead of slow cooking I cooked my stew in a large pot on the stove instead . . . you know me , I don’t have time to wait around!




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