one green planet
one green planet

This ultra-comforting stew combines fu, or a variety of seitan, with tender winter squash, sweet potato, and onion. It's hearty, packed with protein, and most of all, delicious!

Macrobiotic Autumn Fu Stew [Vegan]

$2.99
Save Trees. Print Less. But if you must, we charge $2.99 to encourage less waste

Calories

200

Serves

5

What Ingredients Do You Need To Make Macrobiotic Autumn Fu Stew [Vegan]

For the Fu:
  • 4 pieces kuruma-fu, cut into halves (see notes)
  • Safflower oil, for deep-frying

For the Stew:

  • 1 tablespoon sesame oil
  • 1 teaspoon minced ginger
  • 2 cups diced onion several pinches of sea salt
  • 2/3 cup chopped winter squash (big chunks)
  • 2/3 cup chopped sweet potato (big chunks)
  • 1/2 cup sauerkraut
  • 1 tablespoon sauerkraut juice
  • Parsley, for garnish

How To Make Macrobiotic Autumn Fu Stew [Vegan]

  1. Make seasoning sauce by mixing shoyu and mirin with 1/2 cup of water in a small bowl. Set aside.
  2. Deep-fry fu in safflower oil until golden. Set aside to cool.
  3. Heat sesame oil in a large skillet. Saut. ginger until it becomes light brown, add onion and a few pinches of sea salt, and saute. onion until translucent. Layer deep-fried fu, squash, and sweet potato on top of onion.
  4. Pour seasoning sauce over the layers. Sprinkle a few pinches of sea salt on top. Cover, reduce flame to low, and simmer for about 20-30 minutes until squash and sweet potato become tender and the sauce is almost absorbed.
  5. Place sauerkraut and sauerkraut juice on top and simmer for another 5 minutes.
  6. Gently mix and serve with garnish.

Notes

Fu is a variety of wheat gluten. It can be found in most Asian grocery stores, near the tofu. From The One Peaceful World Cookbook by Alex Jack and Sachi Kato (BenBella Books, 2017).

$2.99
Save Trees. Print Less. But if you must, we charge $2.99 to encourage less waste

Nutritional Information

Per Serving (before added oil from frying): Calories: 200 | Carbs: 21 g | Fat: 6 g | Protein: 18 g | Sodium: 548 mg | Sugar: 6 g

Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


About The Author

photourl

The One Peaceful World Cookbook: Over 150 Vegan, Macrobiotic Recipes for Vibrant Health and Happiness

See My Recipes

Marrying traditional wisdom and modern scientific and medical research, a vegan macrobiotic approach recognizes the profound effects food, environment, activities, and attitude can have on your physical and emotional health. Drawing upon traditional and contemporary cuisines from around the globe, The One Peaceful World Cookbook: Over 150 Vegan, Macrobiotic Recipes for Vibrant Health and Happiness shows you how to prepare delicious, satisfying meals that nourish your body and mind.

Comments

This site uses Akismet to reduce spam. Learn how your comment data is processed.