Belgian-Style Seitan Stew with Dark Beer and More
1 pound of seitan, cut into strips (or cubes) I used 2 8 oz. packages of WestSoy Seitan Strips
1 very large sweet onion, chopped
1 1/2 cups of carrot chunks (2 very large carrots)
8 ounces of white mushrooms, sliced
1 tablespoon of dark brown sugar (or other sweetener) NOTE: Use less if you don't like or want sweetness in your stew
2 tablespoons of white whole wheat flour
1 cup of dark beer (your choice--I used Guiness & drank the rest)
1 tablespoon of molasses NOTE: Omit if you don't like the taste of molasses--or use less if you want a less sweet stew.
2 teaspoons of Dijon mustard
2 teaspoons of white wine vinegar (balsamic would be fine, too!)
1 teaspoon of dried thyme, crumbled (I've used fresh thyme, too)
1/2 to 1 tsp. of whole caraway seeds (optional: if you lke the taste of caraway. I think it adds a great flavor to this stew)
1 bay leaf
1 cup of low-sodium vegetable broth (plus, have another 1 cup on hand for sauteeing the seitan & vegetables to prevent sticking)
1 10 ounce package of sweet green peas, thawed
salt & pepper, to taste
Optional: If you need more flavor, you can add a few dashes of Worcestershire Sauce--there are vegan varieties, if needed)
1. Heat up a large non-stick saute pan--preferably, one with a lid. Warm up about a 1/4 of a cup of the vegetable broth, & then saute & brown the seitan for about 10 minutes. Add additional broth, to prevent sticking. Don't worry if the seitan doesn't "brown" the same way as it would with oil--it's not necessary! Remove the seitan to a plate.
2. Add the onions to the pan & saute over medium heat for about 2 minutes. Add a little more broth, if necessary, to prevent sticking, & to deglaze the pan. Cover, lower the heat, and cook until softened, about 5 more minutes.
3. Add the mushrooms & mix well with the onions. Stir in brown sugar & cook, uncovered, stirring frequently, until the onions are caramelized, about 5 to 10 minutes. Add the flour & cook, stirring for 1 to 2 minutes to remove the "raw" taste of the flour.
4. Add the carrot chunks into the vegetable mixture.
5. Stir in the beer, molasses, mustard, vinegar, thyme, caraway seeds (if you're using them) and the bay leaf. Add the 1 cup of vegetable stock, and season with salt (optional) & pepper, to taste. Simmer, stirring occasionally, until thickened, about 10 to 15 minutes. When the carrots are tender, the stew will be done)
6. Add the seitan back into the pan, and simmer until the flavors are blended, about 10 minutes.
7. Add the thawed green peas when the stew is done--just heating it all through for 2 minutes. This keeps the peas nice & green.
8. Remove the bay leaf--and adjust seasoning.
Nutritional Information based on 1/6 of the Belgian Stew Recipe
The Healthy Librarian's
Belgian "Beef" Stew with Dark Beer
Serving Size: 1 serving
|Amount Per Serving|
My No-Recipe Yukon Gold Mashed Potatoes
No exact recipe. I always use Yukon Gold potatoes when I'm making mashers & I like to make a lot of them! My husband can't get enough of these!
Ann Esselstyn gave me the Yukon Gold tip. They have a natural buttery flavor, they're thin-skinned, so you don't have to peel them, and their color is gorgeous.
1. Cut the potatoes into chunks & boil them in a big pot until they're really soft.
2. Drain. Place in a large bowl--and have some non-dairy unsweetened milk (I like unsweetened soy milk) heated up & ready to add to the bowl, to make nice creamy potatoes. Warning: Only add a small amount of milk at a time, or you'll end up with to-thin-soupy potatoes. Not a good thing. But first....sprinkle the drained potatoes with the "secret ingredient".
3. Secret ingredient: Sprinkle some nutritional yeast flakes onto the potatoes, before mixing. How much? Can't tell you. I never measure. Maybe 2 tablespoons worth?? Start small--see if you like the taste. It gives the potatoes a nice slightly "cheezy" taste.
4. Whip it all up with a mixer--or however you make your mashers!
4. Add salt--or not & pepper to taste.