Seitan, Red Bean & Mushroom Bourguignon

This vegan bourguignon is rich and savory, filled with both chewy seitan (say-tan); a traditional wheat meat, rich in protein, along with red beans and mushrooms in an umami-rich gravy.  This hearty vegetarian dish is elegant and satisfying, yet is significantly lower in fat and calories than the original French dish made from beef.  This is one of those really hearty meals that vegans, vegetarians and meat lovers alike will all enjoy.

Serve with boiled potatoes, a fresh green salad and a glass of burgundy wine.

If you’re having company and would like to do something extra special, fill individual ramekins with the bourguignon, then top with puff pastry (Pepperidge Farm brand is vegan, though not a health food).  Bake and serve for an impressive and decadent special occasion meal.

For a casual weeknight dinner, serve over noodles, such as a whole wheat fettuccine or paparadelle.

Ingredients include, from left:  frozen pearl onions, balsamic vinegar, low-sodium tamari, cremini mushrooms, garlic, organic low-sodium vegetable broth, thyme, a bay leaf and herbs de provence, organic cornstarch to thicken the sauce, 2 packages of seitan, dry red wine, organic low-sodium vegetable juice (like V8), a can of kidney beans and carrots.

Seitan is a traditional wheat meat made from gluten – the protein part of wheat.  Sweet Earth brand makes good quality seitan that you can find at your natural foods store.  It comes in strips, slices or ground.  I bought strips and cut it into chunks for this recipe.  It’s very meaty in texture and each serving has only 2 grams of fat, no cholesterol and 29 grams of protein!!

Obviously, if you are allergic to gluten, don’t eat it.  Just substitute tempeh instead and it will be divine!

Here is the stew as it’s cooking on a chilly winter evening.  It only takes about 30 minutes to cook (remember to remove the bay leaf before serving)!

Dinner’s ready!  Please let me know if you make this dish and leave a comment or tag me on Instagram @emily.a.honeycutt.  I’d love to hear from you!  Happy holidays!

Seitan, Red Bean & Mushroom Bourguignon

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• Author: Emily Honeycutt
• Total Time: 50 mins
• Yield: 4 servings 1x

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Ingredients

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• 8 ounces cremini (baby bella) mushrooms, cut into thick slices (about 2 3/4 cups)
• 2 cups carrots, cut diagonally into thick ½-inch slices (about 6 smallish carrots)
• 1 cup frozen whole (pearl) onions
• 4 garlic cloves, minced
• 1 tablespoon fresh minced thyme leaves or 2 teaspoons dried thyme leaves
• 2 teaspoons dried Herbs de Provence
• 1 bay leaf
• 1 cup dry red wine
• 1 cup organic low-sodium tomato or vegetable juice (similar to V8)
• 3 cups low-sodium vegetable broth
• 2 tablespoons low-sodium tamari (OMIT unless vegetable broth is LOW SODIUM or stew gravy will be too salty)
• 2 tablespoons cornstarch, arrowroot or kuzu root + ¼ cup cold water (whisked together)
• 2 (8-ounce) packages seitan, drained and rinsed
• 1 (15-ounce) can kidney beans, drained and rinsed
• 2 teaspoons balsamic vinegar
• Freshly ground black pepper to taste
• Garnish: ¼ cup chopped fresh parsley (optional) or a few leaves of fresh thyme

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Instructions

1. Heat a large heavy pot over medium-high heat. Add mushrooms, carrots and onions, and sauté for about 5 minutes. Add the garlic, thyme, herbs de Provence and bay leaf and cook for about 1-2 minutes more.
2. Add the wine, vegetable broth, tomato juice, bring to a boil, reduce heat to medium-low and simmer uncovered for 15 minutes.
3. Stir in cornstarch + cold water slurry and tamari along with seitan and kidney beans. Bring to a second boil to thicken, reduce heat to medium-low and simmer for another 10 minutes. Turn off heat. Remove bay leaf, stir in balsamic vinegar and season with freshly ground black pepper to taste and serve sprinkled with chopped fresh parsley.

• Prep Time: 20 mins
• Cook Time: 30 mins
• Category: Vegan
• Cuisine: French

Nutrition Facts:  According to the Harvard Health Professionals Study and the Nurses’ Health Study, “Red meat consumption is associated with an increased risk of total, CVD, and cancer mortality. Substitution of other healthy protein sources for red meat is associated with a lower mortality risk.”

Recipe by Emily Honeycutt, 2016. ©  All Rights Reserved. https://www.deliciouslygreen.com