Seitan Goulash with Beans
Seitan goulash with beans - Vegan variant of the popular stew. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 31.2 μg | (52 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 7 ozs Gluten (Powder)
- 2 tsps thyme (dried)
- 1 tsp Miso Soup (broth)
- 4 Tbsps soy sauce
- 3 Tbsps Tomato paste
- 2 onions
- 5 garlic cloves (cloves)
- 2 bay leaves
- salt (kosher)
- 1 carrot
- 7 ozs Celery root (substitute celery)
- 2 Tbsps olive oil (extra-virgin)
- 2 Tbsps Spelt flour (substitute all-purpose flour)
- 3 ½ fluid ozs Red wine (dry)
- 13 ½ fluid ozs Vegetable broth
- 4 Juniper berries
- 4 peppercorns
- 17 ½ ozs Green beans
- Black pepper (freshly ground)
- sweet ground paprika
- 3 stalks parsley
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.
