Vegan Beef Stew

February 24, 2023

This recipe is outrageously good. The only drawback is that it’s not gluten free. From texture to flavor it’s sure to impress. Made with a mixture of smashed black beans and seitan, cooked down in a warming gravy with carrots, sweet peppers, and potatoes. The “meat” in this recipe tastes almost, tender and has an incredible flavor profile. Don’t take my word for it, try this recipe for yourself and let us know what you think in the comments below.

Ingredients

Meaty Mix (Vegan Beef Slabs):

4 cloves garlic, minced
1 cup cooked black beans (1 can will do)
1 1/2 cup vital wheat gluten
1 1/2 tsp garlic powder
1 1/2 tsp onion powder
1 tsp paprika
1 tsp all-purpose seasoning
1 tsp salt
1 tsp black pepper
2 tbsp nutritional yeast
1 cup water (gradually add to make meat mix)
1 tbsp olive oil
3 tbsp soy sauce (1 tbsp goes into meat mix)
150 ml meat-free beef broth (or sub for veg broth if you can’t find)

For Stew:

1 onion, sliced
2 carrots, sliced
2 bell peppers, sliced
2 spring onions
3 sprigs thyme
1 tsp vinegar
1 tbsp ketchup
250 ml coconut milk
300 ml meat-free beef broth (or sub for veg broth as above)
2 tbsp browning
1 tbsp all-spice
1 tbsp vegan butter
1 scotch bonnet

Add black beans to a large mixing bowl. Using a fork or potato masher, crush the black beans roughly. Add vital wheat gluten alongside spices listed in ingredients above. Add nutritional yeast and gradually add water to combine into a dough. Spread using your hands and stretch out until around 1 inch thick. Cut into meaty sized small slabs.
Add oil to a pan and set on a medium to high heat. Add meaty slabs into the pan and cook for a couple minutes, continuing to turn the pieces as you do. Add minced garlic, 1 tbsp of soy sauce, and 150 ml of broth. Leave to simmer for 15 minutes on a low to medium heat.
Add all remaining ingredients to the pan for the stew and leave to cook for 40 minutes on a medium heat, stirring occasionally. Add more broth if you would like your stew to have more sauce.
Serve with rice.

Tips and Variations

If you want to make this recipe gluten free or not a fan of seitan, you can substitute it with tempeh or tofu. However, the texture and mouthfeel of the “meat” will be quite different.
You can also add other vegetables like celery, mushrooms, or bell peppers to the stew for added flavor and nutrition.
You can serve the stew with crusty bread, brown rice, or quinoa for a complete meal.
Leftovers can be stored in an airtight container in the fridge for up to 4 days, or in the freezer for up to 3 months.