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Meatless Stew with Seitan, a.k.a. Wheat Meat


Meatless Cooking: Wheat Meat Stew
Since we are renovating our kitchen this Spring, I thought a slow cooker could be a handy way to cook meals while we were "out of kitchen", so one of my Christmas gifts was a Crock-Pot. I also purchased Robin Robertson's slow cooker recipe book from Amazon around that time. We have greatly enjoyed her many vegetarian recipes this winter and I'm convinced I will continue to use the Crock-Pot and her wonderful cook book long after our remodeled kitchen is done.


Below is Robin's Almost Irish Stew recipe which our family prefers with seitan (a.k.a. wheat meat) versus the beans; she gives her readers either option. 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.

But if you can't find seitan in your area, fear not! Robin has a recipe for making your own seitan from scratch - if you're so inclined. Give this Almost Irish Stew recipe a try with the seitan or beans and let us know what you think.

Erin Go Braugh,

June Cook

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.


Almost Irish Stew

By Robin Robertson, author of Fresh Vegetarian Slow Cooker (page 73)

With the slow cooker doing all the work, you will have time to make a loaf of soda bread to accompany this "almost Irish" stew. Chucks of seitan may be substituted for the beans for a "meatier" alternative.

Slow Cooker Size: 4 to 6 quart
Cook Time: 6 to 8 hours
Setting: Low
Serves 4

1 tablespoon olive oil
1 small yellow onion, chopped
1 ½ cups baby carrots, halved lengthwise
6 very small white potatoes, halved or quarted
2 garlic cloves, minced
15.5 oz can cannelloni beans, drained and rinsed
2 cups vegetable stock
1 bay leaf
¼ cup dry white wine
2 tablespoons tamari or other soy sauce
1 teaspoon dried thyme
Salt and freshly ground black pepper
3 large kale leaves or other dark leafy green, chopped, cooked in simmering water to cover until tender, and drained.

1. Heat the oil in a large skillet over medium heat. Add the onion, cover, and cook until softened, about 5 minutes.
2. Transfer the onions to a 4- to 6-quart slow cooker. Add the carrots, potatoes, garlic, beans (or seitan), stock, bay leaf, wine, tamari, and thyme and season with salt and pepper. Cover and cook on Low for 6 to 8 hours.
3. About 10 minutes before serving, stir in the cooked kale. Serve hot.

Robin Robertson is the author of Fresh Vegetarian Slow Cooker: 200 Recipes for Healthy and Hearty One-Pot Meals That Are Ready When You Are (The Harvard Common Press). Her site is www.robinrobertson.com.

Copyright © Robin Robertson. All rights reserved. Post with permission and gratitude.