vegan seitan goulash

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* Exported from MasterCook *

 

Vegetarian Goulash

 

Recipe By :Nava Atlas, Vegetarian Soups for All Seasons

Serving Size : 8 Preparation Time :0:00

Categories : 3-Winter Veg Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 1/2 tablespoons canola oil -- divided

1 1/2 cups chopped onions

2 cloves garlic -- minced

2 tablespoons unbleached white flour

4 medium potatoes -- scrubbed and cut

(3/4-inch chunks)

3 medium carrots -- peeled and sliced

1 16-ounce can diced tomatoes -- undrained

1/4 cup dry red wine (optional)

1 tablespoon paprika

4 cups cooking liquid from seitan

or light vegetable stock or water

2 cups frozen green beans -- thawed

2 tablespoons minced fresh parsley

salt -- to taste

1 tablespoon soy sauce or tamari

2 pounds seitan -- cut 1-inch chunks

 

Heat half of the oil in a soup pot. Add the onion and saute over medium heat

until translucent. Add the garlic and continue to saute until the onion is

golden. Sprinkle in the flour, stirring in until it is well blended with the

onions. Add the potatoes, carrots, tomatoes, optional wine, and paprika, and

cover with the liquid, stock, or water. Bring to a simmer, then simmer gently,

covered, for 45 minutes.

 

Add the green beans and parsley, then season, to taste with salt. Simmer gently

for another 15 minutes.

 

In the meantime, slowly heat the remaining oil and soy sauce or tamari together

in a skillet over medium heat. Add the seitan chunks and stir quickly to coat

with the oil and soy sauce or tamari mixture. Raise the heat to medium-high and

saute, stirring frequently, until the chunks are somewhat crispy and golden on

most sides, about 10 minutes. Remove from the heat and stir into the stew. Serve

at once, or let stand for several hours before serving and heat through as

needed.

 

Source:

" Vegetarian Soups for all Seasons: A Treasury of Bountiful Low-Fat Soups and

Stews, 1992/96:70 "

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Per Serving (excluding unknown items): 369 Calories; 14g Fat (30.9% calories

from fat); 25g Protein; 43g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol;

156mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 1 1/2

Fat.

 

NOTES : A satisfying meatless take on the classic Hungarian goulash, this makes

good use of seitan, a high-protein, low-fat meat substitute. Seitan is available

from natural food stores in ready-to use form. You might also explore the use of

Arrowhead Mills's Seitan Quick Mix, which is more economical and allows you to

make seitan easily whenever you'd like. For a complete and hearty meal, serve

with hot buttered noodles sprinkled with poppy seeds, plus a green salad.

 

Nutr. Assoc. : 0 0 0 3309 0 0 0 0 2130706543 0 2130706543 2130706543 0 0 0 1396

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