Smoky Seitan, Pinto Bean, and Hominy Stew

Vegetarian
Vegan
Dairy Free
Health score
11%
Smoky Seitan, Pinto Bean, and Hominy Stew
45 min.
8
218kcal

Suggestions


Welcome to a delightful culinary adventure with our Smoky Seitan, Pinto Bean, and Hominy Stew! This hearty dish is not only a feast for the senses but also a wholesome choice for those seeking a vegetarian, vegan, and dairy-free meal. Packed with flavor and nutrition, this stew is perfect for lunch, dinner, or any time you crave a comforting main course.

Imagine the rich, smoky aroma wafting through your kitchen as you sauté fresh vegetables, including vibrant carrots, celery, and bell peppers, all harmoniously blended with the robust flavors of chipotle and chili powder. The addition of protein-rich seitan and fiber-filled pinto beans creates a satisfying texture that will leave you feeling full and energized.

What sets this stew apart is the unique combination of hominy, which adds a delightful chewiness, and the vibrant diced tomatoes that bring a burst of freshness to every spoonful. With just 45 minutes of cooking time, you can whip up a generous pot that serves eight, making it an ideal dish for family gatherings or meal prep for the week ahead.

So, gather your ingredients and get ready to indulge in a bowl of this smoky, savory goodness that not only warms the soul but also nourishes the body. Your taste buds will thank you!

Ingredients

  • 15 ounce pinto beans rinsed drained canned
  • 28 ounce canned tomatoes diced undrained canned
  • tablespoon canola oil 
  • 0.8 cup carrots diced ( 1 large)
  • cup celery diced ( 2 stalks)
  • 0.5 teaspoon chipotle sauce 
  • teaspoon chili powder 
  • teaspoon garlic minced
  • cup bell pepper diced green ( 1)
  • 15.5 ounce hominy white rinsed drained canned
  • 0.5 teaspoon salt 
  • pound gluten cubed
  • cups vegetable stock organic (such as Swanson Certified )
  • 1.5 cups onion diced white ( 1 large)

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion and next 4 ingredients (through garlic) to pan; saut 5 minutes.
  3. Add broth and remaining ingredients to pan; bring to a boil. Reduce heat, and simmer 15 minutes or until vegetables are tender.

Nutrition Facts

Calories218kcal
Protein30.67%
Fat14.3%
Carbs55.03%

Properties

Glycemic Index
34.23
Glycemic Load
6.05
Inflammation Score
-9
Nutrition Score
13.990434967953%

Flavonoids

Apigenin
0.36mg
Luteolin
1.03mg
Isorhamnetin
1.5mg
Kaempferol
0.26mg
Myricetin
0.02mg
Quercetin
6.58mg

Nutrients percent of daily need

Calories:218.08kcal
10.9%
Fat:3.64g
5.6%
Saturated Fat:0.34g
2.14%
Carbohydrates:31.53g
10.51%
Net Carbohydrates:23.59g
8.58%
Sugar:9.01g
10.01%
Cholesterol:0mg
0%
Sodium:1121.28mg
48.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.57g
35.14%
Vitamin A:2544.09IU
50.88%
Vitamin C:27.91mg
33.83%
Fiber:7.93g
31.73%
Manganese:0.49mg
24.58%
Iron:3.36mg
18.69%
Potassium:596.4mg
17.04%
Copper:0.32mg
16.09%
Vitamin B6:0.3mg
15.22%
Vitamin E:2.16mg
14.41%
Vitamin K:14.78µg
14.08%
Magnesium:54.34mg
13.58%
Phosphorus:120.86mg
12.09%
Folate:40.67µg
10.17%
Vitamin B1:0.14mg
9.34%
Zinc:1.28mg
8.52%
Vitamin B3:1.69mg
8.44%
Calcium:83.58mg
8.36%
Vitamin B5:0.56mg
5.56%
Vitamin B2:0.09mg
5.51%
Selenium:2.56µg
3.66%
Source:My Recipes