Homemade “Beef” Stew

As a young child in eastern Pennsylvania, a state where there is a definite change of seasons, a fond memory is the aroma of beef stew simmering on the kitchen stove. It is during the fall and winter months that I particularly delight in preparing meals for my family because of the many nutritious soup and stew options. Many of these recipes include sources of protein, which is especially important for those on a whole-food, plant-based diet. (Proteins are the building block for bones, muscles, cartilage, skin, and blood.) This recipe, adapted from the original Recipes from Home, and veganized, is delicious on a cold, rainy day (if there is such an occurrence in Southern California). Let’s just say that any day where the temperature is below 70 degrees, is a good soup or stew day. For the non-vegan, meat loving individuals like my husband, it can easily be modified to support their dietary requests. Enjoy…

Ingredients

2 Tbsp. olive oil

1 large onion, quartered and sliced

3 cloves garlic, minced

4 medium potatoes, peeled and cut into chunks

4 medium carrots, peeled and cut into large pieces

32-ounce carton low-sodium vegetable broth

1/2 Tbsp. vegan Worcestershire sauce

2 to 3 teaspoons salt-free all-purpose seasoning (See note)

2 tsp. sweet paprika

1 bay leaf

8 oz. pkg. Vegan seitan cubes

1 1/2 cups frozen green peas, completely thawed

Salt and freshly ground pepper to taste

1/4 cup minced fresh parsley, optional

Directions

1. Heat 1 Tbsp. of the oil in a large soup pot. Add the onion and garlic and sauté over medium heat until the onion is golden, being careful the garlic does not burn.

2. Add the vegetable broth along with the potatoes, carrots, seasoning blend, and paprika. Bring to a simmer, then cover and continue to gently simmer for 25 to 30 minutes, or until the potatoes and carrots are tender.

3. Meanwhile, heat the remaining oil in a large skillet. Add the seitan pieces and sauté over medium-high heat, stirring frequently, until most sides are nicely browned and crisp.

4. Add to stock pot along with the frozen peas, and gently stir. Simmer an additional 10 - 15 minutes. Sprinkle with minced parsley if desired.

Serve with homemade or pre-purchased biscuits.

Serves: 6 to 8

NOTE: What makes up All-Purpose Seasoning?

• Garlic and Onion Powder

• Salt and Pepper

• Dried Thyme

• Coriander

• Rosemary

• Crushed Red Pepper

• Cumin

• Dried Basil and Parsley

For this beef stew, I used 1/2 tsp. of the spices in bold print instead of the All-Purpose Seasoning.