Recipe By: Susan Voisin
Serving Size: 6
When I first became a vegetarian many years ago, one of the first recipes I adapted was my mother’s beef stew. Back then I used tempeh and browned it in oil. But once I discovered seitan and TVP chunks, I liked them even better. This stew is super low in fat and a complete meal in itself!
8 small red potatoes — cut into 1″ cubes
1 large onion — chopped
2 celery ribs — chopped
8 ounces mushrooms — quartered (halved then quartered, if large)
2 large carrots — sliced thick
2 bay leaves
1 teaspoon thyme
1 teaspoon rosemary
1/2 teaspoon garlic powder
2 teaspoons poultry seasoning
1 1/2 teaspoons salt
2 tablespoons soy sauce
freshly ground pepper — to taste
1/4 cup red wine — (optional)
1 pound cubed seitan or 1 cup TVP Chunks (beef-colored or flavored) or 2 packages tempeh, cubed
1/4 cup millet — (uncooked)
1 cup frozen peas
2 tablespoons cornstarch
Fill a 5-quart saucepan or dutch oven 2/3 full of water (about 10-11 cups). Add the first 13 ingredients, potatoes through pepper, and bring to a boil. Simmer uncovered for about 20 minutes, until the onions are cooked and the potatoes start to soften.
Add the red wine (if desired), TVP chunks, and millet. Cook until the millet is completely cooked (not hard anymore). Add peas.
Mix the cornstarch with 1/4 cup water (or additional red wine, if desired). Stir the mixture into the stew and cook until the stew thickens slightly. Check the seasoning and add more salt and pepper as needed.
Serve in bowls with lots of fresh bread.
Per serving: 205 Calories (kcal); 1g Total Fat; (3% calories from fat); 11g Protein; 39g Carbohydrate; 0mg Cholesterol; 938mg Sodium; 13 g Fiber
3.5 Weight Watchers POINTS