Seitan & Mushroom Stroganoff
I always felt that stroganoff was both hard to make and even harder to make vegan, but that’s far from the truth. This seitan and mushroom stroganoff is one of those dishes that feels indulgent but is surprisingly healthy.
It’s built on a simple onion, garlic, and mushroom base, thickened with cornflour and vegetable stock, then brought together with homemade seitan for a meaty texture and extra protein.
Making your own seitan might sound complicated, but it’s easier than it looks. Here, it’s made from kidney beans, soy sauce, tomato paste, and vital wheat gluten. I find that adding legumes to the mixture (in this case kidney beans) gives it a much softer texture.
Once steamed and lightly fried, it gets folded into the mushroom sauce for a hearty, comforting meal that’s perfect over rice, mashed potatoes or any base of your choosing (I opted for pasta).
Ingredients
For the Stroganoff Base:
1 onion, finely chopped
4 garlic cloves, minced
1 packet (about 250 g) chestnut mushrooms, finely diced
2 tbsp cornflour
300 ml vegetable stock
1 tsp olive oil (optional, for frying)
Salt and pepper to taste
For the Seitan:
1 tin kidney beans (400 g, drained)
3 garlic cloves
¼ cup tomato paste
1 tbsp salt
1 tbsp barbecue seasoning or powder
¼ cup soy sauce
2 cups water
2 cups vital wheat gluten
For Serving (optional):
Rice, mashed potatoes or pasta
Instructions
Heat a non-stick pan over medium heat. Add oil (if using) and sauté onions until soft and translucent. Add garlic and cook for another minute.
Add diced mushrooms and cook until they release moisture and start to brown.
Sprinkle in cornflour and stir well to coat the mushrooms. Gradually pour in vegetable stock, stirring continuously until the sauce thickens. Reduce heat and let it simmer gently.
For the seitan combine kidney beans, garlic, tomato paste, salt, barbecue powder, soy sauce, and water in a blender and blend until smooth.
Transfer to a large bowl and add the vital wheat gluten. Mix first with a spoon, then knead by hand for 5 minutes until a firm dough forms.
Steam the seitan for 20 minutes. Once done, let it cool slightly, then cut into bite-sized chunks.
Pan-fry the seitan cubes until golden and crisp on the outside.
Add the seitan to the mushroom mixture and stir well to coat. Let everything simmer for a few minutes so the flavours blend.
Serve over rice, mashed potatoes or pasta.Serve over rice, mashed potatoes or pasta.
Nutritional Information
Per serving (based on 4 total servings, without pasta):
Calories: 370
Protein: 36 g
Carbs: 26 g
Fat: 8 g
#Vegan #HighProtein #NoOilOption #LowFat
#Dinner #HealthyComfortFood
