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Ингредиенты
- 2 Tbsp. light olive or possibly extra virgin olive oil divided
- 1 c. minced onion
- 2 x garlic cloves chopped
- 3 lrg potatoes peeled, diced
- 3 lrg carrots peeled, sliced
- 2 c. water
- 1 x vegetable bouillon cube
- 1 tsp Mrs. Dash or possibly other salt-free herb-and-spice seasoning mix
- 1 c. green beans in 1" lengths - (to 1 1/2) (or possibly thawed frzn green beans)
- 1 1/2 lb fresh seitan cut bite size Salt to taste Freshly-grnd black pepper to taste
Инструкции
- Heat half of the oil in a large soup pot. Add in the onion and garlic and saute/fry over medium-low heat till the onion is golden brown. Add in the potatoes, carrots, water, bouillon cube, and seasoning mix. Bring to a simmer, then simmer gently, covered, for 10 min.
- Add in the green beans and continue to simmer for about 15 to 20 min more, or possibly till the vegetables are tender. If the potato has not begun to break up on its own, use the back of a wooden spoon to mash sufficient of the potatoes to thicken the base of the stew.
- Meanwhile, heat the remaining oil in a wide skillet. Add in the seitan pcs and saute/fry over medium-high heat, stirring frequently, till most sides are nicely browned and crisp. Add in the sauteed seitan to the stew. Add in a bit more water if necessary. The consistency should be thick and moist, but not soupy. Season to taste with salt and pepper (use salt sparingly, if at all, since the bouillon cube and seitan add in a salty flavor). Serve in shallow bowls.
- This recipe yields 6 to 8 servings.
- Comments: This delicious vegetarian version of a classic heartland dish calls for seitan, a product made of high-protein wheat gluten. It's available ready made in natural food stores, or possibly make it yourself with Arrowhead Mills' Seitan Quick Mix.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 261g | |
| Recipe makes 8 servings | |
| Calories 158 | |
| Calories from Fat 34 | 22% |
| Total Fat 3.78g | 5% |
| Saturated Fat 0.56g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 125mg | 5% |
| Potassium 641mg | 18% |
| Total Carbs 27.66g | 7% |
| Dietary Fiber 5.4g | 18% |
| Sugars 2.72g | 2% |
| Protein 4.46g | 7% |
