Seitan is a versatile food, which, like tofu, takes on a different flavor depending on how it is prepared. This tasty, satisfying dish combines sautéed seitan with a rich, creamy sauce and tender vegetables. Allow a little extra time to prepare the seitan for this recipe.
Serves 12. Total time 2 hours, 10 minutes.
Prep time 1 hour, 40 minutes.
Cooking time 30 minutes.
4 1/2 cSeitan, cubed
2 1/2 TbspVegetable oil
2 1/2 TbspSoy sauce
1 1/2 lbnew or small red potatoes, cut into bite-size pieces
2/3 lbbaby carrots
1 tspnRaw sugar
3/4 cLeeks, white parts only, sliced
2 cButton mushrooms, sliced
1/2Small red bell pepper, cut into strips
1/2Small green bell pepper, cut into strips
1 TbspUnbleached white flour
1/4 tspnDried thyme
1/4 tspnGround sage
1 cLow-fat milk
1 cGrated cheese
1 1/2 tspnSalt
1/2 tspnBlack pepper
2 cCherry tomatoes
- Prepare the seitan as directed below, making a double batch of it. Set aside to cool and drain well, then cut into bite-size cubes. Heat 2 Tbsp. of the oil in a large nonstick skillet on medium heat and pan-fry the seitan until golden brown. Add the soy sauce, toss to coat evenly, and cook until dry. Set aside.
- Meanwhile, boil the potatoes until almost cooked. Add the carrots and simmer for 5-7 minutes until both vegetables are tender, then drain well.
- Melt the butter in a large skillet on medium heat. Add the carrots and potatoes and stir to coat evenly. Sprinkle in the sugar and sauté for a minute, then remove from the heat and set aside.
- In a large saucepan sauté the leeks in the remaining 1/2 Tbsp. oil. Add the mushrooms and bell peppers and sauté until just tender. Remove from the heat and add the flour. Mix until well combined, then return to low heat.
- Add the herbs, cream, milk, and cheese. Stir continuously, gradually adding the water. Simmer for a minute. Add the salt, pepper, potato/carrot mixture, seitan, and cherry tomatoes. Mix well. Simmer for a further minute or two, stirring gently.
Seitan dough is very quick and easy to prepare, but it needs to be cooked for a full hour to soften the protein and give it a tender texture.
1 cup water
1/4 tsp. salt
1/4 tsp. asafetida
3/4 cups gluten flour (slightly less for a very tender seitan)
4 cups water
2 whole star anise
2 Tbsp. soy sauce
1 Tbsp. fresh ginger, grated
1 Tbsp. raw sugar
- In a small bowl combine the water, salt, and asafetida. Slowly whisk in the gluten flour a small quantity at a time until all the water is absorbed and the flour has formed a ball. Allow it to rest for 5 minutes, then place in a wire sieve and drain for 5 minutes.
- In a large saucepan (the seitan will swell during cooking), bring the remaining ingredients to a boil on high heat. Add the seitan, cover, reduce the heat to medium-low, and simmer for 1 hour, turning from time to time.
- Remove the seitan from the heat, drain well, and set aside to cool for 30 minutes. Cut into 1-inch chunks or whatever shape desired and use as needed. Leftovers can be frozen for future use.
Nutritional Information Per Serving:
Calories: 249, Fat 9.2g (85 cal), Carbohydrate 23.2g (93 cal), Protein 17.9g (71 cal)
Added information: Saturated Fat 3.8g, Cholesterol 19mg, Sodium 800mg, Dietary Fiber 2.1g