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Meatless Cooking: Wheat Meat Stew
By June S. Cook

"The most important ingredient in comfort food is the spirit you put into it."
~ David Baird, A Thousand Paths to Comfort


Meatless Cooking: Wheat Meat Stew


Seitan (say-tan) is a popular meat substitute available in most health food stores. It is made from gluten extracted from wheat flour. While known as seitan in Japan, it is often called wheat meat and gluten in the U.S. Seitan is a low fat and high protein food, containing about 31 grams of protein per 4 oz serving. Seitan provides a modest amount of B vitamins and iron. It contains no saturated fat or cholesterol.

Tip: This meatless stew recipe can be thickened by mixing a teaspoon of corn starch with 3 tablespoons of cold water. Add this cornstarch/water mixture at the end stages of cooking to thicken stew. I sometimes thicken the stew and ladle it over mash potatoes. While higher in calories, it's a family favorite in our home!


Serves 4

12 oz. Seitan "Wheat Meat"
Olive oil
1 cup dry red wine
8 oz. Pearl onions, peeled
2 ¼ cups vegetable broth
Coarse salt and freshly ground pepper
1 cup canned whole plum tomatoes or diced tomatoes
2 cups baby carrots
12 oz. Small white button mushrooms quartered if large


1) In large pot, heat 2 tablespoons of olive oil then add pearl onions, stir occasionally until golden (about 3 minutes).

2) Drain seitan of liquid (you can save this liquid and add to stew later). Cut larger pieces of seitan into small bit size piece if necessary. Add seitan to onions and brown for a minute. Deglaze pan with wine. Let seitan absorb wine color and flavor for several minutes.

3) Add vegetable broth, salt, pepper, tomatoes, carrots, and mushrooms to soup pot. Cover and cook until vegetables are tender and flavors blend, about 30 - 40 minutes.

Optional: Thickened stew by mixing a teaspoon of corn starch with 3 tablespoons of cold water. Add this cornstarch/water mixture at the end stages of cooking to thicken.

Serve over mash potatoes or whole wheat noodles with a side of red cabbage.




June Soyka Cook is the co-founder of Self-Healing Expressions. This holistic site offers a wide array of online mind body spirit courses including The Healing Power of Food: Conscious Eating, an online nutrition course by Julianne Koritz, a registered, licensed dietitian. This online nutrition course features printable recipes like this one.






Copyright © 2006 June Soyka Cook. All rights reserved. If you are interested in publishing this article, .