Latin Seitan Stew Recipes

Latin Seitan Stew Recipes for Soups, Stews, and Chilis - How Foods Fight Cancer

MAKES 8 TO 10 SERVINGS

The bell peppers in this dish add vitamin C, an antioxidant that plays an important role in
boosting the immune system. This dish also contains seitan, a fat-free, high-protein food made
from wheat gluten, which is often used as a meat alternative. Seitan can be found in natural food
stores and well-stocked supermarkets.

2 cups vegetable broth
1 red bell pepper, diced
1 green bell pepper, diced
1 onion, diced
5 garlic cloves, minced or pressed
3 celery stalks, diced
1⁄2 cup mashed or blended tomatoes
2 cups cut green beans, in 1-inch pieces
4 carrots, diced
2 bay leaves
2 teaspoons dried thyme
2 teaspoons dried rosemary
8 cups water
10 small red or white potatoes, cut into 2-inch cubes
3⁄4 cup millet or quinoa, rinsed and drained
3 cups diced tomatoes
2 tablespoons tamari
2 teaspoons ground cumin
1 teaspoon salt
1 package (8 ounces) seitan, cut into 1-inch pieces
1⁄2 cup red wine or nonalcoholic alternative
11⁄2 cups green peas
1 to 3 tablespoons cornstarch or kuzu dissolved in
2 to 6 tablespoons red wine or water (optional)


1. Place 1⁄4 cup of the vegetable broth in a large soup pot. Add the
red and green bell peppers, onion, and garlic. Cook and stir over
medium-high heat for 2 minutes.

2. Add the celery and mashed tomatoes and cook for 2 to 3 minutes. Add
the green beans, carrots, bay leaves, thyme, and rosemary. Cook and
stir for 3 minutes.

3. Add the remaining 13⁄4 cups of vegetable broth and all of the water,
potatoes, and millet and bring to a boil. Stir in the diced tomatoes,
tamari, cumin, and salt. Cook over medium heat for 15 minutes.

4. Stir in the seitan and wine. Cook for 10 to 15 minutes, or until the
millet is tender. Add the peas and cook for 5 minutes longer.

5. If the broth is not thick enough, dissolve the cornstarch, 1 tablespoon
at a time, in 2 tablespoons of red wine. Stir this mixture into the
simmering soup. Add additional tablespoons of cornstarch dissolved
in 2 tablespoons of red wine until the desired thickness is reached.

6. Stored in a covered container in the refrigerator, Latin Seitan Stew
will keep for up to 3 days.


Note: If you are unable to find seitan, use 1 cup of cooked lentils instead.


PER SERVING: 335 calories; 1.8 g fat; 0.3 g saturated fat; 4.8% calories from fat; 0 mg cholesterol;
15 g protein; 67.7 g carbohydrate; 10.2 g sugar; 11 g fiber; 925 mg sodium; 120 mg calcium; 6.2
mg iron; 77.5 mg vitamin C; 3661 mcg beta-carotene; 1.4 mg vitamin E
Soups, Stews, and Chilis 125