Winter Warmer Stew

Such a hearty stew you may not even notice it’s meatless!

Serves 6




  • 2 tablespoons olive oil
  • 1 pound seitan, cut into chunks
  • 1 large onion, sliced
  • 4 medium carrots, sliced
  • 4 medium potatoes, cubed
  • 4 cups vegetable broth or water (enough to cover the vegetables)
  • 1 15-ounce can beans (black or kidney)
  • 1 15-ounce can diced tomatoes
  • 2 tablespoons low sodium tamari or soy sauce
  • 2 teaspoons brown miso*
  • 1 tablespoon flour (optional thickener)


Sauté the seitan and onion in olive oil, until onions are translucent. Add the carrots and potatoes and sauté for a few minutes longer. Add the vegetable broth to cover them.

Puree beans and diced tomatoes together in a blender until smooth. Add to the stew. Cook until the carrots and potatoes are tender. Add tamari and brown miso. If you would like a thicker stew, mix the flour with a small amount of water, and stir that into the stew. If you like more vegetables, you can also add diced mushrooms, celery, or any other fresh or frozen vegetables to this mix.

Note: Seitan is a chewy, protein-rich food made from wheat gluten. It’s often used as a meat substitute. You’ll find it in the refrigerated section of your grocery store or natural foods market. Miso is a concentrated, savory seasoning made from soybeans fermented with yeast. You’ll find it in jars (in a paste form) or packets (in a powdered form) in the international foods aisle of your grocery store or in an Asian market.

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Nutrition Information

Winter Warmer Stew

Servings per Recipe: 6

Amount per Serving

Calories:  260

Calories from Fat:  

Total Fat:  5g

Saturated Fat:  0g

Cholesterol:  0mg

Sodium:  1280mg

Carbohydrates:  28g

Dietary Fiber:  9g

Protein:  26g

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