Jan. 14th, 2013

nverland: (Monthly-January)
[personal profile] nverland

Vegetarian Goulash
Serves: 8
A satisfying meatless take on the classic Hungarian goulash, this makes good use of seitan, a high-protein, low-fat meat substitute.

2 1/2 tablespoons olive oil
1 1/2 cups chopped onions
2 cloves garlic, minced
2 tablespoons unbleached white flour
4 medium potatoes, scrubbed and cut into 3/4-inch chunks
3 medium carrots, peeled and sliced
1 16-ounce can salt-free diced tomatoes, undrained
1/4 cup dry red wine, optional
1 tablespoon paprika
4 cups water
2 vegetable bouillon cubes
2 cups frozen green beans, thawed
1/4 cup minced fresh parsley
1 tablespoon reduced-sodium soy sauce
1 pound seitan, cut into bite-sized chunks
Salt and freshly ground pepper to taste

Heat about half of the oil in a soup pot. Add the onions and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.

Sprinkle in the flour, stirring in until well blended with the onions. Add the potatoes, carrots, tomatoes, optional wine, paprika, water, and bouillon cubes. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 30 minutes.

Add the green beans and half of the parsley, then simmer gently for 15 minutes longer.

Meanwhile, slowly heat the remaining oil together with the soy sauce in a skillet. Add the seitan chunks and stir quickly to coat with the oil and soy sauce mixture. Raise the heat to medium-high and sauté, stirring frequently, until the chunks are somewhat crisp and golden on most sides. Remove from the heat and stir into the stew.

Adjust the consistency with water if too dense, but let the soup remain thick rather than soupy. Season with salt and pepper. Serve at once, or if time allows, let stand for an hour or two, then heat through before serving.


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