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one green planet

This stew is incredible. The seitan is tender and delicious. Potatoes, carrots, mushrooms, and onions are all swimming in a thick, rich gravy. Unlike traditional pot roast, this doesn’t take long to make at all. It doesn’t have to sit and simmer all day. This meal is ready in less than an hour!

Seitan Pot Roast [Vegan]

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Calories

1847

Ingredients

  • 1 pound seitan, cut into chunks
  • 1/2 cup, plus 3 tablespoon chickpea flour, divided
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon garlic powder
  • 2 tablespoons canola oil
  • 8 ounces Cremini mushrooms, sliced
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 3 carrots, cut into chunks
  • 4 large red or Yukon potatoes, cut into chunks
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup red wine (optional)
  • 3-4 cups low-sodium vegetable broth
  • 2 tablespoons vegan Worcestershire sauce
  • 2 teaspoons Dijon mustard
  • Kosher salt and black pepper to taste
  • Fresh parsley, for garnish

Preparation

  1. Pat the seitan chunks dry with a paper towel. In a shallow bowl, combine 1/2 cup of chickpea flour with the salt, pepper, and garlic powder. Mix well. Toss the seitan into the flour so that it’s well coated. Heat the oil in a Dutch oven under medium-high heat. Place the flour-coated seitan chunks into the pot. Don’t crowd the bottom of the pot.
  2. Let the seitan cook without moving them until they get browned, about 4-5 minutes. When they are browned, turn the seitan over to brown on the other side, about 3 minutes. You will probably have to cook all the seitan in two batches. Transfer the browned seitan to a dish and set aside.
  3. When all the seitan is cooked, add the mushrooms to the pot. If the pot is dry, you can add more oil. Let the mushrooms cook until they brown, about 6 minutes. Add the onion, garlic, and carrots to the pot. Cook until they start to soften, about 4 minutes. Add the potatoes to the pot.
  4. Add the bay leaf, thyme, and parsley to the pot. Mix the spices and the vegetables well. Add the red wine to the pot and cook until it reduces by half, about 5 minutes. Add the broth to the pot, enough so that the liquid measures about 2 inches higher than the vegetables. You can also use water to supplement the broth.
  5. Bring the liquid to a boil, then reduce the heat to medium-low and simmer for 20 minutes or until the potatoes are fork-tender.
  6. Return the seitan chunks to the pot and mix them in with the vegetables. Clearing a spot in the liquid, mix in 3 tablespoons of flour. This will thicken the sauce. Add the Worcestershire sauce and mustard and mix well. Let cook until the sauce thickens, about 5 minutes. Add salt and pepper to taste. Serve in a bowl garnished with fresh parsley.

Notes

To make gluten-free pot roast: substitute tofu or Beyond Meat for the seitan. Make sure to use gluten-free flour and gluten-free Worcestershire sauce.

Nutritional Information

Total (wine included) Calories: 1,847 | Total Carbs: 297 g | Total Fat: 13 g | Total Protein: 144 g | Total Sodium: 1,082 mg | Total Sugar: 52 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

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Rhea Parsons

See My Recipes

When Rhea became vegan, there were no places in her Bronx neighborhood to eat, so she learned to cook, mostly by watching TV cooking shows, especially Christina Pirello and Rachael Ray.  That led to the creation of The "V" Word website, which focuses on vegan versions of favorite, familiar foods. In addition, Rhea has written several e-cookbooks, which are available on her website. Rhea hopes to spread the "V" Word to bring more compassion into the world, and it is her dream to become the vegan Rachael Ray.

Comments

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  2. A couple of questions: Is there a fairly easy recipe for making your own seitan (never tried but want to). Also, how many servings does this make? (I did not see that information.) Thanks. Looks really tasty.

    1. Walt, it looks like it would serve 4 based on the ing list. I hate when that info is not provided! :( Also, you can google homemade seitan recipes. It is easy to make! Prep time is about 20 mins or so and cook time is about 45 mins, then cools for a while…so it cannot be made at the last minute but it does keep in the fridge for up to a week. It is extremely versatile…we use it in meals all week and also slice and use in sandwiches.