Inspired by a favorite vegetarian Chinese restaurant dish, this stew is enhanced with protein-packed seitan. Made from cooked wheat gluten, seitan is sometimes called “wheat meat,” as it resembles beef chunks. Though dense and chewy and somewhat “meaty,” seitan is low in fat, quite high in protein, and its grainy flavor will likely not put off those who don’t care for meat.

　　

Ingredients

6 to 8 servings

　　16 ounces seitan, broth reserved

　　1 large bunch broccoli, cut into bite-sized pieces

　　2 cups fresh green beans, trimmed and cut into 1-inch pieces

　　3 large carrots, peeled and sliced diagonally

　　2 cloves garlic, minced

　　4 ounces fine rice noodles

　　1 recipe Asian Mushroom Broth (page 15), with trimmed shiitake mushrooms, or one 32-ounce carton low-sodium vegetable broth

　　1 1/2 cups crimini, baby bella, or small white mushrooms

　　One 15-ounce can baby corn, drained (reserve liquid for another use)

　　3 tablespoons cornstarch

　　3 tablespoons reduced-sodium soy sauce, or to taste

　　

Step 1

Drain the broth from the seitan (you’ll likely get 3/4 to 1 cup) into a soup pot or large, steep-sided stir-fry pan. Cut the seitan into bite-sized chunks and set aside. Add the broccoli, green beans, carrots, and garlic. Bring to a rapid simmer, then lower the heat. Cover and simmer for 5 minutes, or until the broccoli and green beans are bright green.

　　

Step 2

Cook the noodles according to package directions until al dente, then drain and cut into shorter lengths. Set aside until needed.

　　

Step 3

Meanwhile, add the broth with shiitake mushrooms, seitan, white mushrooms, and baby corn to the stew. Bring to a rapid simmer, then lower the heat. Cook over medium-high heat, uncovered, until the vegetables are tender-crisp, about 8 to 10 minutes.

　　

Step 4

Put the cornstarch in a small bowl or mixing cup and stir in just enough of the liquid from the soup pot to smoothly dissolve it. Slowly pour into the soup pot and simmer just until the broth has thickened up. Stir in the soy sauce and noodles, and serve at once.

　　

Nutrition Information

Step 5

Per serving:

　　

Step 6

Calories: 256

　　

Step 7

Total fat: 3g

　　

Step 8

Protein: 22g

　　

Step 9

Fiber: 7g

　　

Step 10

Carbohydrate: 38g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 975mg

　　Vegan Soups and Hearty Stews for All Seasons