Ready for another vegetarian recipe? We have already prepared together the seitan ragout and the wheat muscle with green pepper. Today it is the turn of an exquisite slightly spicy vegetable stew, which goes divinely with crispy baked potatoes or polenta soft and delicate What are we waiting for? Let's see how this vegetable reinterpretation of the stew is prepared.
Video of the Recipe
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Identity Card of the Recipe
- 141 KCal Calories per serving
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Ingrediants
- 1 clove of garlic
- 1 stick of celery
- 1 pinch of salt
- 1 pinch of red pepper
- 300 g of tomato sauce
- 2 tablespoons of extra virgin olive oil
- 600 g of wheat muscle
- 200 g of carrots
- 1 bay leaf
- 1 teaspoon of brown sugar
Materials Needed
- Food cutting board
- Casserole with lid
- Wooden ladle
- Vegetable peeler
- Knife
Preparation
To prepare the vegetable stew we used the homemade wheat muscle: to find out the recipe, click on THIS VIDEO. Alternatively, it is also possible to replace the wheat muscle with seitan.
- Cut the wheat muscle into fairly regular sized cubes, roughly the size of a walnut.
- Clean the vegetables: wash the carrot, peel it and cut it into slices. Also wash the celery, remove any filaments and cut it into small pieces.
- Prepare the tomato sauce. In a saucepan, brown the garlic in a drizzle of oil and add the tomato puree, celery and carrot cut into rings. Season with salt (pink Himalayan salt is recommended), add the chilli, bay leaf and sugar and cook slowly for 20 minutes.
Why sugar?
Sugar is useful for lowering the final acidity of the dish, made instead by the tomato.- After this time, add the cubes of wheat muscle and cook for another 10 minutes.
- The vegetable stew is ready to be served.
Alice's comment - PersonalCooker
What more could you wish for? Here we have an inviting steaming vegetable stew that is waiting to delight our palates: a good dish, healthy, cholesterol-free and complete from a nutritional point of view.Nutritional values and Health Comment on the recipe
The Vegetable Stew with Wheat Muscle is a vegan "spoon" dish rich in proteins of medium biological value. Carbohydrates are present and significant, consisting of starch and fructose, while fats are low in quantity and derive mainly from extra virgin olive oil. The dietary fiber intake of Vegetable Stew with Wheat Muscle, although not mentioned in the table, it is certainly more than satisfactory. The Vegetable Stew with Wheat Muscle is an advisable food in the diet of hypercholesterolemic but ABSOLUTELY not in that of celiacs. The average portion of Vegetable Stew with Wheat Muscle is about 150-200g (210-280kcal).
