Classic Vegetarian Dish

Seitan Goulash with Beans

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Average: 5 (1 vote)
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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
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
389
calories
Calories

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.

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:
EAT-SMARTER

Ingredients

for
4
Ingredients
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

1.

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.

2.

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

3.

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.

4.

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.

5.

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.

6.

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.

7.

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