Latin Seitan Stew

The bell peppers in this dish add vitamin C, an antioxidant that plays an important role in boosting the immune system. This dish also contains seitan, a fat-free, high-protein food made from wheat gluten, often used as a substitute for meat. Seitan can be found in health food stores and some large grocery chains. If you’re unable to find seitan, you can substitute 1 cup of cooked lentils in this recipe.

Directions Makes 8 to 10 servings Sofrito: 1/2 onion, chopped 3 garlic cloves, minced 1 red bell pepper, chopped 1 green bell pepper, chopped 1/2 onion, chopped (in addition to sofrito) 2 garlic cloves, crushed 2 cups vegetable broth, divided 3 celery stalks 1/2 cup mashed or blended tomatoes 4 carrots, chopped 2 cups fresh green beans 2 bay leaves 2 teaspoons dried thyme 2 teaspoons dried rosemary 10 red or white small potatoes, chopped into 2-inch cubes 3/4 cup dry millet or quinoa 8 cups water 3 cups chopped tomatoes 1 teaspoon sea salt 2 tablespoons tamari or soy sauce 2 teaspoons ground cumin 1/2 cup red cooking wine 1 8-ounce package seitan, cut into 1-inch pieces 1 1/2 cups green peas Cornstarch or kudzu powder to thicken (optional) Cook the sofrito ingredients (onion, garlic, and bell peppers) with onion, garlic, and 1/4 cup vegetable broth. Stir for 2 minutes. Add celery and mashed tomatoes and cook for a few minutes. Add carrots, green beans, bay leaves, thyme, and rosemary. Stir for 3 minutes. Add potatoes, millet or quinoa, water, and remaining 1 3/4 cups broth. Bring to a boil. Add chopped tomatoes, salt, cumin, and tamari or soy sauce. Cook over medium heat for 15 minutes. Stir in wine and add seitan. Cook for 10 to 15 minutes, or until the grain is cooked. Add peas and cook for 5 minutes. If broth is not thick enough, you may add cornstarch or kudzu powder diluted in red wine or water to thicken. Nutrition Information Per serving (1/8 of recipe): 335 calories 1.8 g fat 0.3 g saturated fat 4.8% calories from fat 0 mg cholesterol 15 g protein 67.7 g carbohydrate 10.2 g sugar 11 g fiber 925 mg sodium 120 mg calcium 6.2 mg iron 77.5 mg vitamin C 3661 mcg beta-carotene 1.4 mg vitamin E This recipe is a preview from the upcoming NEW EDITION of The Survivor's Handbook: Eating Right for Cancer Survival. View The Cancer Project Recipe of the Week Archive