Latin Seitan Stew

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The bell peppers in this dish add vitamin C, an antioxidant that plays an important role in boosting the immune system. This dish also contains seitan, a fat-free, high-protein food made from wheat gluten, which is often used as a meat alternative. Seitan can be found in natural food stores and well-stocked supermarkets.

Ingredients

2 cups vegetable broth

1 red bell pepper, diced

1 green bell pepper, diced

1 onion, diced

5 garlic cloves, minced or pressed

3 celery stalks, diced

1/2 cup mashed or stewed tomatoes

2 cups cut green beans, in 1-inch pieces

4 carrots, diced

2 bay leaves

2 tsp dried thyme

2 tsp dried rosemary

8 cups water

10 small red or white creamer potatoes, cut into 2-inch cubes

3/4 cup millet or quinoa, rinsed and drained

3 cups diced tomatoes

2 T tamari or soy sauce

2 tsp ground cumin

1 tsp salt

1-2 packages (8-16 oz) seitan, cut into 1-inch pieces

1/2-1 cup red wine or nonalcoholic alternative

1 1/2 cups green peas

1-3 T cornstarch or kuzu dissolved in 2-6 T red wine or water (optional)

Preparation

Place 1/4 cup of the vegetable broth in a large soup pot. Add the red and green bell peppers, onion, and garlic. Cook and stir over medium-high heat for 2 minutes.

Add the celery and mashed tomatoes and cook for 2 to 3 minutes. Add the green beans, carrots, bay leaves, thyme, and rosemary. Cook and stir for 3 minutes.

Add the remaining 1 3/4 cups of vegetable broth and all of the water, potatoes, and millet or quinoa and bring to a boil. Stir in the diced tomatoes, tamari, cumin, and salt. Cover and cook over medium heat for 15 minutes.

Stir in the seitan and wine. Cook for 10 to 15 minutes, or until the millet is tender. Add the peas and cook for 5 minutes longer.

If the broth is not thick enough, dissolve 1 tablespoon of cornstarch in one tablespoons of red wine. Stir this mixture into the simmering soup and bring to a boil. If it's still not thick enough, repeat this process with the remaining cornstarch.

Stored in a covered container in the refrigerator, Latin Seitan Stew will keep for up to 3 days.

PER SERVING: 335 calories; 1.8 g fat; 0.3 g saturated fat; 4.8% calories from fat; 0 mg cholesterol; 15 g protein; 67.7 g carbohydrate; 10.2 g sugar; 11 g fiber; 925 mg sodium; 120 mg calcium; 6.2 mg iron; 77.5 mg vitamin C; 3661 mcg beta-carotene; 1.4 mg vitamin E

Recipe by
Katherine Lawrence