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.

This recipe is incompatible with your food profile

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
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.