Classic Vegetarian Dish

Seitan Goulash with Beans

Average: 5 (1 vote)
(1 vote)
Seitan Goulash with Beans

Seitan goulash with beans - Vegan variant of the popular stew. Photo: Iris Lange-Fricke

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Health Score:
9,0 / 10
1 hr
ready in 1 hr 30 min.
Ready in

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Nutritional values

This dish is vegan but packed with protein thanks to the seitan and beans.

If you're low on time, use preprepared seitan instead.

1 serving contains
(Percentage of daily recommendation)
Calorie389 kcal(19 %)
Protein38 g(39 %)
Fat8 g(7 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage8.3 g(28 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.7 μg(4 %)
Vitamin E1.7 mg(14 %)
Vitamin K31.2 μg(52 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.4 mg(78 %)
Vitamin B₆0.5 mg(36 %)
Folate113 μg(38 %)
Pantothenic acid0.9 mg(15 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C49 mg(52 %)
Potassium895 mg(22 %)
Calcium91 mg(9 %)
Magnesium85 mg(28 %)
Iron4.2 mg(28 %)
Iodine18 μg(9 %)
Zinc1.7 mg(21 %)
Saturated fatty acids1.4 g
Uric acid197 mg
Cholesterol0 mg
Development of this recipe:


7 ounces Gluten (Powder)
2 teaspoons thyme (dried)
1 teaspoon Miso Soup (broth)
4 tablespoons soy sauce
3 tablespoons Tomato paste
2 onions
5 garlic (cloves)
2 bay leaves
salt (kosher)
1 carrot
7 ounces Celery root (substitute celery)
2 tablespoons olive oil (extra-virgin)
2 tablespoons Spelt flour (substitute all-purpose flour)
3 ½ fluid ounces Red wine (dry)
13 ½ fluid ounces Vegetable broth
4 Juniper berries
4 peppercorns
17 ½ ounces Green beans
Black pepper (freshly ground)
sweet ground paprika
3 stalks parsley
How healthy are the main ingredients?
Green beansTomato pastesoy sauceSpelt flourolive oilthyme

Preparation steps


For the Seitan, mix gluten powder in a bowl with 1 tsp thyme and miso broth. Mix 7oz water with 2 tbsp soy sauce and 1 tbsp tomato paste, pour to the gluten powder and mix.


Work everything into a smooth dough, cut the dough in half and form 2 dumplings and set aside for a short time.


Peel and quarter 1 onion. Peel and halve 3 garlic cloves. Boil up about 4 1/2 cups water in a pot. Add onion quarters, garlic, 2 tbsp. soy sauce and 1 bay leaf and season with 1⁄2 tsp. salt. Simmer the dumplings in the broth for 30 minutes at low heat. Then remove from the stock and let it cool down.


For the goulash, peel and chop 1 clove of garlic and the second onion. Clean, peel and chop the carrot and celery. Cut Seitan into cubes.


Heat 1 tablespoon of oil in a frying pan. Sauté the onion and garlic for 3 minutes at medium heat. Add vegetables, Seitan and stir-fry. Add the rest of the tomato paste and let it caramelize. Dust with flour and stir-fry for 1 minute. De-glaze with red wine and add vegetable stock. Add spices and remaining bay leaf and simmer covered for 15-20 minutes.


In the meantime, clean and wash the green beans and cook them in boiling salted water for 5 minutes. Then quench, and drain. Heat the remaining oil in a pan. Peel and chop the remaining clove of garlic and sauté in hot fat for 2 minutes over a low heat. Add the beans and steam for 5 minutes. Season with salt, pepper and 1 tsp thyme.


Season goulash with salt, pepper, thyme and paprika powder. Wash parsley, shake dry and pluck leaves. Arrange goulash with beans and parsley.