Seitan and mushroom stew with stout
45 min · 56 g protein · 438 cals / serving
A dark, savory pub-style stew with chunks of seitan and plenty of browned mushrooms, carrots and onion in a glossy stout gravy with thyme and bay. Ready in 45 minutes, which is the whole point of making it with seitan.
Ingredients
- 1 tbsp olive oil
- 1 3/4 lb seitan, store-bought, torn in bite-size chunks
- 1 1/3 lb crimini mushroom, halved or quartered
- 1 large onion, chopped
- 3 medium carrots, thinly sliced
- 2 stalks celery, thinly sliced
- 3 cloves garlic, minced
- 2 tbsp tomato paste
- 2 1/2 tbsp all-purpose flour
- 1 bottle (11 oz) stout, a vegan stout
- 3/4 cup + 1 tbsp vegetable broth
- 1 tbsp reduced sodium soy sauce
- 1 tsp dried thyme
- 1 bay leaf
- a pinch salt
- 1/2 tsp black pepper
To serve
- a handful fresh parsley, chopped
Steps
- Heat half the oil in your widest heavy pot or a large deep skillet over medium-high heat and brown the seitan for 4 minutes, turning, until crusty at the edges. Lift it out.
- Add the rest of the oil, the mushrooms and the onion, spread them out and leave them for the first 3 minutes so they brown rather than steam; then stir now and then until the liquid has cooked off and they are golden, about 7 minutes in all. Slice the carrots and celery thinly while they cook.
- Add the carrots and celery and cook 3 minutes, stirring.
- Stir in the garlic and tomato paste for a minute, then sprinkle over the flour and stir for another minute so it coats everything.
- Pour in the stout a little at a time, stirring, then the broth, soy sauce, thyme, bay, salt and pepper. Return the seitan, bring to a simmer and cook, partly covered, for 12 minutes, until the thin carrots are tender and the gravy is thick and glossy.
- Take out the bay leaf, taste for salt and pepper and serve scattered with parsley, with mash or crusty bread if you like.
Good to know
Is stout vegan?
Guinness has been vegan since 2018, and most stouts are, but some are still cleared with isinglass. Check the brand, or use the same amount of extra broth plus a teaspoon of molasses.
Is it gluten-free?
No: seitan is wheat gluten, stout is brewed from barley and soy sauce contains wheat. For a gluten-free stew, use two blocks of extra-firm tofu, patted dry and browned; a gluten-free beer, or the same amount of extra broth with a teaspoon of molasses; tamari in place of the soy sauce; and cornstarch instead of flour.
Per
- Calories
- 80
- Protein
- (52%)
- 10 g
- Fat
- (16%)
- 1 g
- Carbohydrates
- (32%)
- 7 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 290 mg
About 45% of the alcohol remains after cooking; the label counts only that.
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1753 kcal goes into the pot and 2562 g of ingredients comes out as about 2180 g of food: 80 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.