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

　　

Ingredients

8 servings

　　2 1/2 tablespoons olive oil

　　1 1/2 cups chopped onion

　　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

　　One 16-ounce can salt-free diced tomatoes, undrained

　　1/4 cup dry red wine, optional

　　1 tablespoon paprika

　　4 cups water with 2 vegetable bouillon cubes, or other stock option (page 9)

　　2 cups frozen green beans, thawed

　　1/2 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

　　

Step 1

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

　　

Step 2

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

　　

Step 3

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

　　

Step 4

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.

　　

Step 5

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. Top each serving with a sprinkling of the remaining parsley.

　　

Nutrition Information

Step 6

Per serving:

　　

Step 7

Calories: 224

　　

Step 8

Total fat: 6g

　　

Step 9

Protein: 19g

　　

Step 10

Fiber: 5g

　　

Step 11

Carbohydrate: 27g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 400mg

　　Vegan Soups and Hearty Stews for All Seasons