Soy medallions are the ideal meat substitute! On average, soy medallions contain approximately 49g of protein per 100g.
The beauty of this dish is it gives you back more than you give it. You won't miss the meat in this hearty vegan version!
This oil-free Vegan 'Meat' Stew is hearty, cozy, and made in one pot for an easy and healthy dinner. The red wine adds richness and intensity to the stew. Make sure to check that the wine used is vegan-friendly. Many red wines contain blood and bone marrow, casein (milk protein), chitin (fiber from crustacean shells), egg albumen (derived from egg whites), fish oil, gelatin (protein from boiling animal parts), and isinglass (gelatin from fish bladder membranes).
This recipe is a great option for an easy dinner, meal prep, and leftovers. It is also gluten free; therefore a great one for coeliacs.
Trust me! It WILL be delicious. And CHUNKY. So let’s go to it!
Chunky Vegan ‘Meaty’ Stew
- 250g Soy medallions
- 500ml Vegan red wine
- 4 Garlic cloves, finely minced
- 400g Potaotes, peeled and chopped
- 400g Tomatoes, chopped
- 250g Onion, finely chopped
- 250g Mushrooms, sliced
- 200g Peas, frozen
- 1 tablespoon Smoked paprika
- 1 tablespoon Sage
- 1 tablespoon Marjoram
- 2 tablespoons Coconut aminos
- 2 tablespoons Nutritional yeast
- 1 tablespoon Corn flour
- To taste Sea salt
- To taste Cracked pepper
- Garnish: hemp seeds
1. Marinate the soy medallions in the wine, garlic, smoked paprika, sage and marjoram for an hour or two, or if possible the night before cooking. Cover and chill in the fridge.
2. Finely chop the onions, mince the garlic and slice the mushrooms.
3. When ready to cook, remove the soy medallions from the marinade, shaking off excess liquid. Heat the coconut aminos over a medium heat in a heavy-based casserole or pan and sear the soy medallions on all sides (about 5 minutes on each side). Remove and set aside.
4. Lower the heat and add the onion. Sauté the onion gently for around 5 minutes, then add the garlic and continue to gently cook for another minute.
5. Add some sea salt, mushrooms, potatoes and peas and increase the heat. Cook for around 5 minutes stirring a little, then add tomatoes and the marinade and bring to boil. Return the soy medallions to the pan, give a good shake and top up with water to just cover the medallions. Cover, return to the boil, and then reduce to a medium simmer (gently bubbling).
6. Continue to simmer the stew for another 20 minutes. Then add a tablespoon of nutritional yeast and cornflour and stir well until the liquid thickens.
7. Serve and top with the rest of nutritional yeast, hemp seeds and cracked pepper.
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Photo: Roberta Farrugia